Health Blog

Medical tourism—especially for bariatric surgery—can feel overwhelming. These are the seven concerns I hear day after day… and the real solutions no one talks about. 1. “Is it safe to have surgery abroad?” Yes—when your hospital is nationally certified and your surgeon is vetted. This is where my work becomes essential. I personally audit, certify,

🏥 2025 Price Check: What Patients Actually Pay in Mexico Author: Sheri Burke  |  Nutritionist & Medical Tourism Concierge Publisher: International Patient Facilitators (IPF) November 11, 2025 Medical travel to Mexico keeps rising in 2025 thanks to faster access, stronger safety standards, and predictable pricing. Below are realistic, line-by-line ranges from IPF’s vetted partner clinics,

The new year is approaching — and with it comes that beautiful, powerful energy of fresh starts, self-investment, and personal evolution. If you’ve been thinking about cosmetic surgery as part of your transformation journey, I’ve created a special opportunity for you to take the leap with guidance, support, and sisterhood For years, I’ve helped clients travel for

If you’ve been following me for a while, you know I wear a few hats — but they all come from the same heart. Whether I’m helping someone board a plane for bariatric surgery in Tijuana, answering panicked calls from expats in Mexico who suddenly need an MRI, or reminding post-op patients to please take their vitamins,

My Vitamins Taste Better Than Yours Let’s talk about something we all know but don’t always admit: if your vitamins taste gross, you’re probably not going to take them. And if you don’t take them, they don’t work. Simple, right? So why are so many bariatric patients forcing themselves to swallow giant chalky pills that

Your Mexico Expat Plan: From “What If?” to “I’m Covered” Let’s be honest: we didn’t move to Mexico to memorize hospital maps. We came for sunshine, freedom, and a simpler life. But real life still happens. I’m Sheri, and through Mexico Medical Members (MMM) and International Patient Facilitators (IPF) I help expats turn that nagging

Why Bariatric Patients Should Choose Gummies Over Pills Recovering from bariatric surgery is a lifelong journey, and the foundation of that journey is proper nutrition. One of the most critical steps after surgery is ensuring you’re getting the vitamins and minerals your body needs to thrive. But here’s the truth: not all vitamins are created

Let’s talk about something that’s not super glamorous… but super important: nutritional support after bariatric surgery. I know — you didn’t have surgery so you could talk about iron absorption and B12 deficiency. You had surgery to change your life, feel better in your body, and finally walk up a flight of stairs without needing

  Healthy Hugs,   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

Bariatric surgery may change the size of your stomach, but it doesn’t change the fact that real food is your best ally. Eating whole, unprocessed foods not only supports weight loss but also helps you feel your best. Start by prioritizing protein. Lean meats, fish, eggs, and plant-based proteins should take center stage on your

Every bariatric journey has its ups and downs, and hitting a stall can feel like a big bump in the road. If you’ve been working hard and the scale refuses to budge, don’t panic—you’re not alone. Stalls are a normal part of the weight-loss process and often mean your body is adjusting. The first thing

If you’re feeling stuck after bariatric surgery, don’t lose hope. Shoot me an email, and let’s get you back on track together.   Did you have bariatric surgery and almost reach your goal, only to find yourself stuck at a frustrating plateau? Don’t worry—you’re not alone, and you’re definitely not stuck forever. Weight loss can be tricky, especially

Dear Bariatric Clients, To kick off the grilling season, I’ve curated a special menu of delicious and healthy grilling recipes just for you! 🌟🥗 Who can resist fresh veggies and lean proteins sizzling on the grill, seasoned to perfection? 🍅🍗 Enjoy these tasty and nutritious options as you celebrate the joys of outdoor cooking. Bon

The Low-Carb Movement: Are We Sacrificing Nutrition for Carbs? In recent years, the low-carb movement has gained significant traction, with many individuals adopting low-carb diets in pursuit of weight loss and improved health. While reducing sugar intake can indeed offer numerous health benefits, the extent to which some individuals are willing to go to lower

Hey Bariatric Warriors! I’ve created 12 meal and snack ideas for those people who are having a hard time eating meat/ chicken/ fish. These recipes have a solid amount of protein, taste great and will have you eating real food that comes out of your own kitchen. Enjoy HERE If you make one or any

Hello, to all my bariatric clients! Today, let’s dive into the world of meal planning and prepping—a game-changer for your post-surgery journey. If you’re feeling overwhelmed or unsure about where to start, fear not! I’m here to guide you through the process with enthusiasm and support.   Embrace the Advantages I want to kick things

Hey there! Ready to cozy up with some delicious soups and stews this February? I’ve got you covered with my 10 bariatric-friendly recipes that are not only easy to make but also packed with flavor! From hearty classics to creative twists, these dishes are sure to warm your heart and keep you feeling satisfied. So,

    Healthy Hugs,   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

Embarking on a bariatric journey is a profound commitment to health and well-being. While nutritional choices play a significant role, the synergy between a mindful diet and regular movement is a powerhouse for long-term success. In this blog, let’s explore the importance of “moving more” and how finding joy in physical activity can be a

Let’s eat!   I’ve prepared a one-week menu and food plan for you to follow.This is a one-week plan but you can easily follow it for a few weeks.   It is high in protein and low in sugar.   It is a menu that follows my “whole, live, fresh, natural, good quality food” ideology.

  Healthy Hugs,   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

As we bid farewell to the past and stand on the threshold of a new year, it’s the perfect moment to reflect, reset, and rekindle the flame of determination on our bariatric journey. The turning of the calendar brings not just a new year but a canvas of opportunities for growth, self-discovery, and triumphs.  

In the transformative journey of bariatric surgery, there are days that challenge us more than others. On those tough days, having a mantra—a guiding phrase or affirmation—can be a powerful tool to navigate the hurdles and keep moving forward. Let’s explore five motivational mantras that can serve as beacons of inspiration on your bariatric journey.

Greetings, Bariatric Warriors!   Whether you’re on the cusp of a life-changing bariatric surgery or navigating the post-op landscape, there’s one nutritional hero that deserves a spotlight: Protein! Think of it as your sidekick on this incredible journey towards a healthier, happier you.   Why Protein, You Ask?   Muscle Marvels: Pre-op or post-op, maintaining

Thanksgiving is more than a feast; it’s a time to reflect on the blessings in our lives, and for those on a bariatric journey, it’s an opportunity to embrace gratitude for the transformative path they’ve chosen. As we gather around tables filled with gratitude and traditional dishes, let’s explore the spirit of Thanksgiving and how

Thanksgiving is a time for gratitude, family, and, of course, a feast. For those who have undergone bariatric surgery, navigating social events like Thanksgiving can bring unique challenges. However, with a bit of planning and mindful choices, you can enjoy the holiday without compromising your health goals.   **1. Plan Your Plate: Before filling your plate,

  Healthy Hugs,   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

Navigating the Journey   Bariatric surgery is a life-changing decision that goes beyond just physical transformation. It also involves a profound emotional journey. Let’s explore the emotional aspects of bariatric surgery with suggestions on how to navigate this transformative process.   The Decision The decision to pursue bariatric surgery is not one that is taken

Hello, my wonderful bariatric clients,   In the journey towards better health and wellness, protein is the cornerstone of success for many of us. Protein shakes have become an essential part of our daily routine, aiding us in meeting our protein goals. But not all protein shakes are created equal.  Today, let’s explore the importance

  Healthy Hugs,   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

In the realm of bariatric health, the journey to comprehend vital nutrients often leads to questions about one powerful player: Vitamin D. Today, it’s my plan to simplify the significance of this sunshine vitamin and its critical role in the context of bariatric health. Why Vitamin D Matters: Vitamin D is like a supportive friend

    Healthy Hugs,   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

    Healthy Hugs,   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

  Healthy Hugs,   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

Hello, friends and bariatric warriors,   I hope this message finds you in good health and high spirits on your unique journeys to wellness. Today, I want to delve into a topic that has personally resonated with me – mindful eating.   When you embark on the path of bariatric surgery, you make a profound

    Healthy Hugs,   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

If you need any assistance with bariatric recipes or food plans, download the App “Bariatric Expert”. I’ve uploaded free recipes and menus to help you along your journey with all the macronutrient breakdowns there to support you and your goals.   Navigating the path of bariatric surgery involves making conscious choices that support your health

  Healthy Hugs,   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

    Healthy Hugs,   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

Embarking on a bariatric journey is a transformative experience, and one that requires dedicated attention to your health and well-being. One critical aspect often overlooked is the role of vitamins and minerals in supporting your post-surgery success. Today, we’re delving into the importance of vitamin D3 for bariatric patients, and I’m excited to introduce you

Healthy Hugs,   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

I invite you to give my “Bariatric One Pan Meal Plan” a try.  It boasts a high protein content and is ideally portioned for the bariatric pouch. This approach not only minimizes food waste but also trims down your grocery expenses.   Additionally, we’ll prepare a surplus for the following day’s lunch, streamlining your cooking

Embarking on a bariatric journey is a transformative experience, and one of the key components of success lies in how we nourish our bodies. It’s not just about what you eat, but how you approach every eating opportunity. In this blog, we’ll explore the significance of making the most of your meals by choosing nutrient-dense

  Healthy Hugs,   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

Bariatric Journey Bumps: Embarking on a bariatric journey is a courageous decision that can bring significant positive changes to one’s life. However, it’s normal to face challenges along the way, such as weight regain. If you’ve experienced this setback, know that you’re not alone. In this supportive blog, we’ll explore practical and compassionate strategies to

Healthy Hugs,   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

Embarking on a bariatric journey is a life-changing decision for individuals struggling with obesity. While vertical sleeve gastrectomy (VSG) has shown remarkable success, some individuals opt for revision surgery, transitioning to the mini gastric bypass (MGB).   In this blog, we will explore the reasons behind this choice and how revision surgery can offer renewed

  Healthy Hugs,   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

Tips for Dining Out and Events   Embarking on a bariatric surgery journey can bring about significant changes in your lifestyle, including how you approach social situations involving food. Dining out at restaurants or attending events with friends and family may require some adjustments post-surgery. In this blog, we will explore helpful tips to navigate

One Pan Cheesy Tomato Zucchini - Bariatric Edition 8 Ozs Pork Sausage (casing remove)Sea Salt & Black Pepper (to taste)4 Garlic (clove, minced)1/4 Tsp Chili Flakes2 Cups Tomato Sauce4 Zucchini (large, thinly sliced lengthwise)2 Cups Baby Spinach (chopped)3/4 Cup Cottage Cheese4 Ozs Mozzarella Cheese (grated, divided) Heat a large non-stick skillet over medium-high heat. Once

Emotional eating is a common challenge that many individuals face, including those who have undergone bariatric surgery. Bariatric patients often experience a significant transformation in their relationship with food after surgery, and addressing emotional eating becomes crucial for long-term success.   Let’s explore effective strategies to help manage emotional eating and maintain a healthy lifestyle

Stronger Together: The Significance of Solidarity in Weight Loss Surgery   Embarking on a weight loss surgery journey can be both challenging and life-changing. It involves significant physical and emotional adjustments, making it crucial to have a strong support system in place. One form of support that stands out is the power of solidarity, where

Getting Back on Track with Your Diet: Embracing the Basics   We all have those moments when our diet veers off course, leaving us feeling discouraged and overwhelmed. However, it’s important to remember that a few bad days of eating don’t define your entire journey. By returning to the basics and refocusing on healthy choices,

The Power of Simple Healthy Habits: A Guide for Bariatric Clients   Embarking on a journey towards weight loss and overall well-being can feel daunting, but the key to success lies in the power of simple healthy habits. For bariatric clients, adopting and maintaining these habits becomes even more critical. By focusing on small, sustainable

  Strategies to Curb Your Sweet Tooth   As bariatric patients, you all understand how wonderful it is to feel the freedom of not being chained to the fridge.  It truly is freedom, not to feel hungry all of the time.  You cruise along on the post-op pink cloud, the weight is coming off and

  I often have clients reach out a few months post op to ask me what their daily meal plan should look like.  Those of you who know me, know what I am going to tell them …. Eggs for breakfast, chicken salad for lunch, meat or fish with a veg for dinner.  Rinse and

Maintaining motivation throughout the journey is crucial Embarking on a weight loss surgery journey is a significant decision that requires dedication, commitment, and perseverance. While the procedure can provide a powerful tool for achieving sustainable weight loss, maintaining motivation throughout the journey is crucial for long-term success. In this blog, we will explore effective strategies

I want to see the recipes that I’ve created for you come alive in YOUR kitchen!  Cooking can be a time-consuming and daunting task, especially after a long day at work or school. However, with the rise of one pan or skillet recipes, meal preparation can be simpler and more efficient than ever before. These

Did you have bariatric surgery? Did you almost get to your goal but you are having a hard time making it all the way?  Continued weight loss can be a frustrating process, especially when you’ve hit a plateau and the scale seems to have stopped moving. Despite your best efforts, the numbers just won’t budge.

Spring = fresh produce, fresh food, and SALADS. Turn your side salads into main courses. No need to add a salad on the side. Make your salad the complete dish with this collection of salad recipes I’ve put together for you. They are low in carbohydrates, high in protein and the perfect size for the

Sheri's Ham & Cheese Egg Cups 1/2 oz Sliced Ham (one slice per eggcup)1/2 oz Cheddar Cheese (shredded)1 Egg (large)Sea Salt & Black Pepper (to taste)1 tsp Chives (chopped)1/2 Tomato (sliced) Preheat the oven to 400°F (205°C). Grease or line a muffin tray or use a silicone muffin tray.Line each cup with a slice of

Your Bariatric surgery is a tool. How you decide to use that tool makes all the difference between you reaching or not reaching your goals – short and long-term.   I promote eating “real food” post-weight loss surgery. I cannot stress this enough.   What’s “real food”? It’s what you find on the outside aisles of the

We’ve all been there: the excitement of starting a new health and wellness journey, the dedication to the process, the willpower to resist temptation, and the satisfaction of seeing results.   We’ve had our bariatric surgery, we have our tool. It’s clear sailing from here … here we come weight loss and wellness! But then,

June 16-18, 2023? Hey!  It’s beach party time. Who’s coming?  It’s great to have a big online support group where we chat, send likes, heart emojis, uplift each other, and share personal stories, triumphs, downfalls, etc. Wouldn’t it be great to actually meet up once a year or even twice a year?  Imagine how important

Hey Gang.  Want to do a real food experiment? It’s happening this Wednesday and Thursday….. you can continue for more time if you like. This is how it goes: You will follow the exact menu I provide you with for two days.  Tuesday night you will write down how you are feeling, if you have

. Healthy Hugs, 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

I specialize in bariatric nutrition. Most of my clients have blood sugar issues, insulin resistance, and type 2 diabetes. My outlook on carbohydrates focuses on keeping insulin levels low, in order to allow my clients to improve their blood sugars.  If I was specializing in teen athletes, my dietary recommendations would be different.  If I

Lifestyle changes, after bariatric surgery The definition of insanity is doing the same thing over and over again and expecting a different result.  Post-bariatric surgery, we are going to “change things up”. It’s my job to teach you how to do this.  I educate my clients about what lifestyle changes to make and how to

Home cooking for your health. I want you to be the healthiest version of yourself. If you’ve been brought up like I have, with Kraft Dinner and Chef Boyardee lining the cupboards, creating healthy kitchen habits can be complicated and challenging.  Cheese Whiz and Fruit Loops were also in my kitchen pantry.  To this day,

Why soups and salads?  Well, it’s February and it’s cold in a lot of places and the last thing on our minds is eating vegetables.  Vegetables are more of a Spring/ Summer craving.  This is why so many of my clients experience “stomach issues” in winter. They are not eating enough fibre-rich foods.  Let’s do

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

Taking a Daily Walk: The Simplest Way to Get Moving. I am always blogging about exercise and how much I want this for you.  It’s one of the most important lifestyle changes I want you to make post-bariatric surgery. It’s not enough to “want” to do it.  You “need” to do this.  I want to

  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

What started with a BANG ….. You reach out to me, we talk about the bariatric journey but we focus more on the logistics: How do I know I qualify for bariatric surgery? Now that I’ve qualified, how do I decide to have weight loss surgery? Now that I’ve decided to have the sleeve (or

  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

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

Nutritional buzz-word Protein … and how to increase it in your diet. “Protein” is the buzzword when it comes to nutrition today.  We hear it everywhere we turn, “eat more protein”. Makes total sense but how difficult is it really to eat more protein? I pretty much hit my goals, or so I think I

Sheri's Low Carb Sesame Tahini Bread - Bariatric Recipes 1/2 cup Tahini4 Eggs1 tsp Baking Soda Start heating the oven to 350° F.Next, mix the baking soda, eggs and tahini with a hand held mixer, food processor or blenderPour the mixture in a baking mold (about 7” x 4”), use parchment paper on the bottom

Sheri's Steak with Pineapple & Avocado Salsa 1/2 tsp Extra Virgin Olive Oil8 ozs Flank Steak1/2 tsp Sea Salt (divided)1/2 cup Pineapple (chopped)1/2 Avocado (diced)1/4 Yellow Onion (chopped)1/2 Lime (juiced)1 tsp Cilantro (finely chopped) Warm the oil in a pan over medium-high heat. Season both sides of the steak with half of the salt. Add

Getting active is a part of your bariatric journey. I want this for you. I want you to exercise not only to keep you strong and healthy but also for your mental and emotional health.  Physical activity plays a huge role in both these aspects. This is your call. It’s your call to put together

Hey folks.  Let’s welcome 2023 together. We cautiously open that door and peer into what we believe the New Year will bring for us. A lot of us can’t stand the “New Year’s Resolutions”. A lot of us love making resolutions. Where do you stand? Have you gone a bit off track?  Has your meal

If you’re looking to lower your carbohydrate intake, there are a few simple swaps and habits you can incorporate into your daily routine. Here are some tips on how to do so:   Replace potato with Cauliflower: Potatoes are a common source of carbohydrates, but they can easily be swapped out for cauliflower. Cauliflower is

I know just how many of my bariatric clients have tried to exercise their way to a healthier place.  They would hit the gym for two hours a day, 6 days a week.  What do you think happens when you exercise for two hours a day? You get hungry …. very hungry!  You may need

Old buzz words = Atkins, Keto, Paleo, Mediterranean, Opti fast, Weight Watchers, Vegan, Vegetarian. New buzz word = High Protein Diet Yes, folks, it’s all about the protein today.  Will this also go out of fashion?  Maybe, Probably?  If we look to the past, we can see what the future holds.  I think that it

Recently I participated in a bariatric event in Costa Mesa, California where I gifted a QR code to all attendees.  The QR code when scanned, pulled up 20 bariatric-friendly recipes.  All the recipes are high in protein, low in carbohydrates, and the perfect portion for the smaller bariatric pouch. Today, I want to gift all

You had surgery.  You are 6, 7, and 8 months post-op now. You have lost a lot of weight but you are still not at your goal.  You are getting there …  Your diet has greatly improved. You’ve stopped drinking soda.  You have started exercising.  Things are going really well.   I am so happy

I know that meal-planning can be overwhelming.  Doesn’t have to be….. Who says we can’t repeat meals?  This eliminates food waste and it’s a great way to spend LESS time in the kitchen. All the portions here are measured out with the “smaller bariatric tummy” in mind. The meals included here are all high protein

Call it a vacation.  Call it work.  Call it a work-ation … I always have the very BEST intentions – and then “French fries and bagels” happen.   This blog touches home because I am coming off of a “work-cation” – a little bit of work, a little bit of vacation, and a lot of

Lost Your Focus? Bariatric Edition   Where are my clients who are one year PLUS post-op bariatric surgery? This is for those people who are currently struggling.  I understand.   It’s easy for the “bariatric newbie” to say, “I would never regain the weight”. Or, “I would never eat sugar again”.  Or, “Why did Jane

Crunchy Granola.  Who doesn’t love a bowl of this on its own with milk? Don’t you love to sprinkle this stuff on your cereal or throw some in your smoothie? Are you worried about the sugar and carb count in your granola?  If so, try my recipe! It is grain free, low in carbohydrates with

When motivation fades …. Then what?   It goes something like this…. It’s Monday morning.  You jump out of bed raring to go.  Your time is here.  You set your exercise date, and your shoes and workout apparel are waiting for you.  Your protein shake is in the fridge and your car keys are on

Are You Feeling Bored at Breakfast? Here is a Bariatric Recipe to liven it up. We all go through “breakfast blahs” sometimes.  Eggs, yogurt, cottage cheese – rinse and repeat. I’ve created a recipe to liven things up a bit.  This is a recipe that your whole family will enjoy. Light on ingredients and big

Why should you attend?  It’s for Bariatric Patients – That’s Why.   You’ve probably seen my posts online over the past week regarding the “ObesityHelp National Conference 2022” from September 30th to October 1st.   This is a place for bariatric patients (pre and post-op) to attend to gain knowledge and spend time with their

The basics we need to know. Maneuvering your way around the grocery store can feel like a gigantic maze designed to make you feel confused.  We have labels on foods items shouting out how healthy they are for us on the front packages but when you turn them over, and look at the nutritional label,

Hey Bariatric Bosses!  Have I got a treat for you.  I’ve created a beautiful “Summer Sweet Treat”.  It’s low in sugars, high in protein, and super simple to make with only 4 ingredients. Impress your friends with my frozen goodness!   If you make this, post it in our closed support group, and show me

Do you ever notice that when things are going well with our nutritional plan, they are going really well AND when things are not going so well, they go from bad to worse? That’s our mindset getting in the way. So, I’m cruising along and enjoying my day and then BAM, a piece of whole-wheat

I’ve seen a lot of posts on our FB group recently about “getting back on track”, “fasting”, “seeing the scale move in the wrong direction”. Hey!  Do you need a small push or something to rev-up weight loss again?  Well, here it is.  If you follow this, you will see excellent results. Am I telling

Why did you have bariatric surgery? Just to lose weight? What is your “why”? Where are you on your bariatric journey?  Are you actively losing weight? Stalled out?  Where do you want to be?  Not where you want to be?  Talk to me. I want you to read this, email me back, and tell me

More to measure than only one number.   I chat a lot with my bariatric clients.  I spend my mornings/ afternoons, on the phone with them, and when I am not on the phone, I am texting and writing emails to them.  My life is very entwined with pre-op and post-op bariatric clients.   I’ve

Set short-term and long-term goals. What’s your weight loss goal?  Did you achieve it? Where are you on your journey? Let’s talk goals today.  I think it’s important to have goals along the way when starting out on your bariatric journey.  I think that having clear cut goals, is an important tool. Write down those

Why Come to Cancun? Let me explain my reasoning.  I am so excited to bring this event to all of you. Cancun is such a great location.  It’s is easy to get to.  There are flights from every major US and Canadian city.  The weather is superb and I have chosen a super nice hotel

It is so interesting how some people react when my clients tell them that they have had a bariatric procedure, call it the sleeve, mini bypass, full bypass, revision surgery.   “You took the easy way out”.  Excuse me?  “Yes, you had surgery.  That’s not the same as doing it through exercise and diet”.  (say

Sheri's Creamy Herb Chicken Lettuce Wraps 4 ozs Chicken Breast, Cooked (chopped)1/4 cup Plain Greek Yogurt1 tbsp Fresh Dill (finely chopped) 1 tbsp Parsley (finely chopped)1/4 tsp Sea Salt (to taste)1/16 Green Lettuce (leaves separated)  In a bowl, combine the chicken, yogurt, dill, parsley, and salt.Fill the lettuce leaves with creamy herb chicken and enjoy! Leftovers: Refrigerate in an

Shout-out to all you amazing bariatric BOSSES.  You made the decision to hop a plane, have your bariatric surgery in Mexico, and take control of your health and your life.    Now what?  I mean, what comes WITH that decision to lose weight?    (Ahem) Lifestyle changes!   I know, I know – you already know

Sheri's Cucumber & Herbed Yogurt Dip 1/4 cup Plain Greek Yogurt1 tbsp Fresh Dill (finely chopped) 1 tbsp Parsley (finely chopped)1/4 tsp Sea Salt (to taste) 1/2 Cucumber (sliced) In a bowl, combine the yogurt, dill, parsley, and salt. Serve alongside the cucumber slices. Enjoy! Leftovers: Refrigerate in an airtight container for up to four days.

Who’s got 5 minutes for lunch?  Here’s an idea that you can wrap up and run out the door with.  Healthy doesn’t need to be complicated.  I have had a blast coming up with food options/ ideas for you.  We can all get bored of our “same old” recipes.  Let’s jump into Spring with some

Sheri's Flourless Peanut Butter Pancakes - Bariatric Recipes 2 tbsps All Natural Peanut Butter 1 tbsp Unsweetened Almond Milk1/2 Egg1/4 tsp Baking Powder1/4 tsp Coconut Oil (for the pan) In a small mixing bowl whisk the peanut butter, milk, and egg together until a smooth batter forms. Stir in the baking powder.Heat a pan over

What a great topic we have this week.  How do you crowd out the bad with the good? What does that even mean?   I often get asked, “how can I improve my food plan”? “How can I eat better”?  “How can I stay safe, and make better decisions”?  “How can I stop eating, rice,

Resetting Your Tool – Bariatric Edition   Lately, I’ve been seeing posts online discussing “resetting your pouch”.  What does this mean?  I think it’s important to understand what is meant by this phrase.   “Today I am going back to basics and 1/ starting a liquid diet or 2/ going back to the pre-op diet”. 

I know.  Meal prepping is the equivalent of food logging.  We all know we should do it but to do it…not many of us do it.   I can’t help you today with the food logging part, other than saying “do it”.  I currently do not log my food.  I can say that my clients

I know that we are all low-carbers.  We don’t eat the tortilla.  Bread? No thanks. Pasta, no way, Jose.  A hamburger bun?  Nah, do you have some lettuce leaves instead?   We are cruising along in our journey and then all of a sudden, one day it happens.  Those croutons on my chicken salad, I’m

Hey!  Have you heard about the “Bariatric Food Police”?   Those are the people who can’t wait to bash that beautiful recipe you created because it contains half a potato.  Those same people will jump all over you when you show your breakfast of cottage cheese and peaches because,,, well, peaches are too high in carbohydrates.

Are you bored at breakfast time? Here is a collection of breakfast ideas to keep your tummy happy.   I’ve used whole, live, fresh, natural ingredients. No processed foods for my bariatric bosses.   A lot of us get in a rut when it comes to fueling our bodies correctly.  When we get tired of

This is all about YOU and not about THEM. Hey! Sometimes it needs to be said. Today I am going to say it.  Let’s stop looking down at the scale and beating ourselves up while stressing ourselves out! Folks, enjoy your journey and stop comparing what “so and so” is weighing or how much “so and

Sheri's Coconut Mug Cake Bariatric Recipes 1 1/2 tsps Coconut Oil (melted)3 tbsps Canned Coconut Milk (full fat)1 tbsp Monk Fruit Sweetener1 1/2 tbsps Almond Flour1 tbsp Coconut Flour1 tbsp Unsweetened Shredded Coconut1/4 tsp Baking Powder In a mug combine the melted coconut oil and coconut milk then stir in the monk fruit sweetener. Add

I spend a few hours each day on the phone with post-op bariatric clients.  We chat about the journey, how things are going, how are they feeling with the new foods they have added back,  how their weight loss is going.  We have plenty of topics to cover.   What is the biggest question I

I know that my bariatric newbies have a hard time understanding how it could even be possible to have a regain at the beginning of their journey.  They cannot phantom the idea with their teeny pouch and their excellent habits.   What I want them to know is that our veterans understand how it is

Salad Challenge in February?   Let’s eat more fresh veg with protein.  Wait until you see my 4 salads! I’m so excited to share them with you.   I know, I know – it’s winter but I still want to have a 4 week salad challenge to motivate you to eat more fresh veggies and

Grazing vs Snacking What’s the difference?   Hands up if you are guilty of grazing?  What even is grazing?    If a snack is something that is “planned”, grazing is something that just happens.   This is a topic I like to discuss with all my post-operative bariatric clients.  It’s something that we need to

Extra! Extra!  New Meal Ideas! I hope to inspire you with this bariatric-friendly collection of meals.    Sometimes we need to get a bit of inspiration to create healthy bariatric-friendly meals.  That’s what my blog is about today.  What happens when we get in a food rut?  Rinse and Repeat, Rinse and Repeat?  It can

Welcome to Bariatric Meal Planning 2022! What’s on the menu this week?  Soups and Salads!! Did anybody get “off-plan” during the holidays?  Just me?  Anyhoo … it’s time to get back ON PLAN.   Follow me and my bariatric nutrition plan for the first week of 2022.  Repeat it during the 2nd week. Watch those carb

Sheri's Slow Cooker Orange Pulled Pork Lettuce Wraps 1/4 cup Extra Virgin Olive Oil1/2 cup Orange Juice 2 tbsps Lime Juice1 cup Cilantro1/4 cup Mint Leaves4 Garlic (cloves)2 tsps Cumin (ground)Sea Salt & Black Pepper (to taste)3 lbs Pork Shoulder, Boneless10 leaves Romainev 3 stalks Green Onion (sliced) Add the olive oil, orange juice, lime

Food Costs Today are SKY HIGH!  I also understand that we can expect an even bigger increase in our food bills in 2022.  Feeding a family of four today is EXPENSIVE.  I know because I do it.  I am certain that many of you reading this also do it.  How are we going to keep

Sheri's Super Seed Chocolate Bark 2 3/4 0zs Dark Chocolate2 tsps coconut oil1/4 cup Pumpkin Seeds1/4 cup Sunflower Seeds2 tbsps Hemp Seeds NOTES   Leftovers: Refrigerate in an airtight container for up to two weeks or in the freezer for up to three months. Serving Size: One serving is equal to approximately 1/4 cup of bark. More

Surviving the Holidays Post Bariatric Surgery.   It’s hereeee – the holidays are here.  With this season, we also have a gluttony of food and drink surrounding us.   If you are newly post-op, you have no choice but to stay on plan.  If you veer left, or right, you will suffer some consequences. Those

Sheri's Chicken Breakfast Sausages – Bariatric Recipes 3 ozs Extra Lean Ground Chicken 1 tbsp Parsley (very finely chopped)1/2 Garlic (cloves, minced)1/16 tsp Sea Salt 1/2 tsp Extra Virgin Olive Oil NOTES   Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to three months. Serving Size: One serving is equal

Do you remember being told that “you can be anybody you want to be” when you were growing up?   My Mom and Dad told me that I could be a doctor, a lawyer, the Prime Minister.  The world was my oyster.  I could be or do anything I wanted.   Fast forward to today. 

Sheri's Peanut Lime Chicken Mason Jar Salad - Bariatric recipes 1 tbsp All Natural Peanut Butter1 tbsp Lime Juice2 tbsps Water1 tsp Tamari1/2 tsp Sesame Oil3 ozs Chicken Breast, Cooked (cut into cubes)1/4 Red Bell Pepper (medium,chopped)1/4 Carrot (medium, cut into matchsticks)1 stalk Green Onion (chopped)1 leave Leave Romaine (chopped) Leftovers: Refrigerate in an airtight container

Hello, all you gorgeous people.  Do you hear the happiness in my keyboard strokes?  I am not normally so cheerful.  I just got back from a VACATION!  In reality, it was a “work-cation”, but I’ll take it!!   I stopped traveling in February of 2020.  I live in Canada, and I was locked down. The

Let’s face it, exercise is important.  We cannot avoid it.  We need to tackle this part of the puzzle head-on.  I have excuses.  You have excuses. We all have excuses.  Some of these excuses are legitimate (I broke my foot, my back is injured, I had cataract surgery, etc.). Some of the excuses we make

Protein – How much is enough?   Are you so tired of hearing “eat more protein”?  Ya, I know – me too!  So how much should we be eating as bariatric patients?  How much is too much?  How much is not enough?  Let’s break it down.   We’ve got three macronutrients. Those are Carbohydrates, Fats,

Cobb Salad Sheri-Style – Bariatric Recipes 1 egg1 Slice bacon1 1/2 tsps Extra Virgin Olive Oil1 tbsp lemon juice1/4 tsp Dijon Mustard4 Leaves Romaine (chopped)2 ozs Chicken Breast, Cooked (chopped)1/4 Cucumber (sliced)1 stalk Green Onion (chopped, greens parts only) Leftovers: Refrigerate in an airtight container for up to three days. More Flavors: Add stevia, monk fruit,

It’s that time again!  It’s time to do some meal planning, and it’s time to get back to real food.  I’ve strayed a bit from my super low-carb meal plans and I have put this meal plan together for ALL of us (me included).   Now, I don’t want to get all fussy and make

Sheri's Egg, Shrimp & Avocado Salad – Bariatric Recipes 1 Egg 1/2 Cup Baby Spinach 3 ozs Shrimp, Cooked 1/4 Avocado (chopped) 1/4 cup Cherry Tomatoes (halved) 2 tbsps Lemon Juice Sea Salt & Black Pepper (to taste) Leftovers: Refrigerate in an airtight container for up to three days.  Serving Size: One serving equals approximately 1.5 cups.

What does a “full bariatric eating plan” look like? It’s going to look different for different people.    Remember, we are biochemical individuals, and we are all at different stages in our journey. What works great for Karen, doesn’t work the same for Ken.   Our lives are not always the same.  Sometimes we are

Zucchini & Ground Beef Skillet – Bariatric Recipes 3 ozs Extra Lean Ground Beef 1/2 Garlic (cloves, minced) Sea Salt & Black Pepper (to taste)1/2 cup Diced Tomatoes (with juices)1/3 Zucchini (medium, chopped)1/3 tsp Cumin1 1/6 tsp Onion Powder Heat a nonstick pan over medium heat. Add the beef, garlic, salt, and pepper and cook

Sheri’s Cheeseburger Soup – Bariatric Recipes 4 Cups Beef Broth 1 1/2 Cups Unsweetened Almond Milk (unsweetened, plain) 3 Stalks Celery (diced) 1 Tsp Dried Basil 3/4 Head Cauliflower (chopped) 1 Cup Pickle (diced) Sea Salt & Black Pepper (to taste) 1 1/2 Lbs Extra Lean Ground Beef 8 Ozs Cheddar Cheese (shredded) Turn on

What happens when hunger returns?   Allow me to set the scene.  Betty had surgery 6 months ago.  In the beginning, she was very worried because she could only eat a few bites.  I can remember our first post-op calls.  She was so concerned that she had so much restriction.  I calmly explained that this

Sheri’s Jello Protein Popsicles 1 Package sugar-free jello 1/2 Cup hot water 1/2 Cup almond milk (or regular milk) 1 Cup Greek yogurt 1/2 Cup fresh or frozen berries of your choice NUTRITION amount per serving   Calories.........59 Fat....................2g Carbs...............06g Fiber.................01g Sugar.................03g Protein.............06g        

One “off” day? Don’t’ allow it to turn into a week/ month/ year.   It happens to ALL of us.  Saturday rolls around, we head out to brunch with a few friends.  We order eggs benedict and a mimosa.  The plate comes with home fries, bacon, toast.  We eat it ALL.  It’s wonderful and we

… why you should consider making some today.   High-Quality Bone Broth is on the menu this week. I’ve attached an easy recipe to follow so we can all have some on hand.   But why bone broth?  And, what even is bone broth?   I am always talking about bone broth to my clients. 

Sheri's One Pan Salmon & Brussels Sprouts – Bariatric Recipes 1 cup Brussels Sprouts1 tsp Extra Virgin Olive Oil1 tbsp Everything Bagel Seasoning (divided)3 ozs Salmon Fillet1 tsp Dijon Mustard NOTES: Leftovers: Refrigerate in an airtight container for up to three days. More Flavor: Season with salt and pepper if your everything bagel seasoning doesn't contain salt. No

Calling all Soup-O-Holics!   Who doesn’t love a bowl of warm, creamy goodness?   I am going to provide you with some of my favorite creamy soup recipes.   Sure, soup was great before surgery. Post-surgery, soup is even more amazing. You can pack quite a punch of nutrition in a cup of homemade soup!

Sheri's Frozen Protein Pops 1 Cup berries fresh or frozen1 Cup Greek Yogurt NUTRITION amount per serving   Calories.........44 Fat....................1g Carbs...............04g Fiber.................01g Sugar.................02g Protein.............06g

Have you never reached your weight loss goal post-bariatric surgery?  What were your reasons?    Was your diet the issue? Did you get more active post-surgery? Was it due to stress? The pandemic? Did you reach the goal and then slowly gained some back? What was your story?  I want to know your “why”.  

Sheri's Creamy Pesto Dip & Cherry Tomatoes – Bariatric Recipes 2 tbsps Plain Greek Yogurt2 tbsps Pesto1/2 cup Cherry Tomatoes In a small bowl combine the yogurt and pesto. Serve with the cherry tomatoes and enjoy! Leftovers: Refrigerate in an airtight container for up to three days. Pesto: Use store-bought or homemade pesto. Make it Vegan:

Ever hear the expression “skinny shaming”?  I bet that most of us would be tickled pink to be skinny-shamed.  What concerns me more is how it affects us and what it does to our weight loss goals.   Let’s paint the picture.  Mary has bariatric surgery.  She starts out at 245 pounds. She’s 45 and

Sheri's Grilled Cilantro Lime Pesto Shrimp - Bariatric Recipes 1/4 cup Cilantro (tough stems removed)1/4 cup Parsley (tough stems removed)1/4 Garlic (clove, minced)1 tbsp Lime Juice1 tsp Hemp Seeds Sea Salt & Black Pepper (to taste)1 tbsp Extra Virgin Olive Oil4 ozs Shrimp (peeled, deveined, tails removed)1 Barbecue Skewers Leftovers: Refrigerate in an airtight container for

  I have a wonderful career. I get to meet you. I get to see you THRIVE. I get to accompany you on your weight loss journey. Imagine how beautiful it is for me to watch my clients crush their goals, and recover their health.   I get to see NSVs every day. Your wedding

Sheri's Tahini Chopped Salad - Bariatric Recipes 1 tbsp Tahini2 tbsps Water1 tbsp Chives Sea Salt & Black Pepper1/4 head Romaine Hearts (chopped)1/4 Cucumber (medium, chopped)1/4 Carrot (medium, peeled and chopped)1/4 Red Bell Pepper (medium, chopped)1/4 cups Broccoli (chopped)3 ozs Chicken Breast, Cooked (chopped) Add the tahini to a small bowl and stir in the

Sheri's Sriracha Steak Salad Bariatric Recipes 1 tbsp Extra Virgin Olive Oil (divided) 3 ozs Flank Steak Flank Steak Sea Salt & Black Pepper (to taste) 1 tbsp Lime Juice1 1/2 tsps Sriracha 1/4 head Green Lettuce (chopped) 2 tbsps Red Onion (thinly sliced) 2 tbsps Radishes (thinly sliced) 2 tbsps Cilantro (roughly chopped, optional)

Regain – Why Does Regain Occur?   We have a lot of new clients who have joined our closed support group and we also have a lot of new clients who have recently had surgery. I often get this question asked, “why does regain occur”.   My new clients seriously do not understand the concept

Calling all bariatric new-bees!   Calling all bariatric old-timers!   I know how complicated meal planning can be when you are 2 to 4 weeks post-op.  You are still recovering from your procedure.  You are tired, a bit sore, probably back at work.  Who has the time for complicated meals and meal planning?   Enter my

Cheezy Broccoli & Jalapeno Soup – Bariatric Recipes 1/2 cup Water1 Yellow Onion (medium, chopped)1 Green Bell Pepper (large, chopped)1 Jalapeno Pepper (medium, seeds removed and chopped)4 Garlic (cloves, minced)1 tsp Sea Salt6 cups Broccoli (chopped into florets)4 cups Vegetable Broth1/2 cup Hemp Seeds3 tbsps Nutritional Yeast Leftovers: Refrigerate in an airtight container for up to

Baked Green Bean Fries – Bariatric Recipes 1/3 cup Almond Flour 1/3 tsp Garlic Powder 1/8 tsp Sea Salt 1/2 Egg 1 cup Green Beans (ends trimmed) Leftovers: Refrigerate in an airtight container for up to three days. Reheat in the oven for best results. More Flavor: Add more dried herbs and spices. Additional Toppings: Serve with favorite

My Coffee Story   I have a love/ hate relationship with coffee.  It is the first thing I do each day.  I get out of bed and visit my French press or my Keurig.  I brew a cup of coffee.  I add a touch of stevia and a dash of coffee cream.  My cup of

Huevos Rancheros Frittata – Bariatric Recipes 1 1/2 tsps Extra Virgin Olive Oil1/4 cup Red Onion (diced)4 Egg1/4 cup Salsa2 ozs Cheddar Cheese (shredded)1/2 tsp Smoked Paprika1/8 tsp Sea Salt Leftovers: Refrigerate in an airtight container for up to two days.  Serving Size: One serving is roughly half of the skillet. This recipe was made in an

Hey to all of you!  I have a gift for you today!!  It’s my “Summer Slim Down” one week program.  But first, I want to discuss exercise for a moment.   We are mid-summer and what a terrific time to get outdoors and get moving.  I know that a lot of you are dealing with

Cottage Cheese & Raspberries - Bariatric Recipes 1 cup Cottage Cheese1/2 cup Raspberries Top the cottage cheese with raspberries and enjoy! Leftovers: Refrigerate in an airtight container for up to three days. Additional Toppings: Hemp seeds, chia seeds, shredded coconut, and/or honey. Making it Vegan: Use oatmeal, coconut yogurt or vegan cheese instead of cottage cheese.   NUTRITION

Remember the days of breakfast/ snack/ lunch/ snack/ dinner/ snack … What were we thinking? We were told that to keep our metabolism stoked, we needed to be feeding it all day long.   Where did that get us? It got us overweight is what it did!   If we are eating between meals, it

Steak & Tomato Skewer - Bariatric Edition 3 ozs Top Sirloin Steak (cut into one- inch pieces)1/2 cup Cherry Tomatoes2 Barbecue SkewersSea Salt & Black Pepper (to taste)1/2 cup Baby Spinach1/2 Cucumber (medium, sliced) Pierce the steak and cherry tomatoes onto the barbecue skewers. Season with salt and black pepper.Grill over medium-high heat, rotating occasionally

Sheri's Deli Beef Wraps - Bariatric Edition 1/4 Cucumber (medium, julienned)1/4 stalk Celery (julienned)2 ozs Deli Roast Beef Divide the cucumber and celery into the middle of each deli roast beef slice. Roll tightly and enjoy! Leftovers : Refrigerate in an airtight container for up to three days. Serving Size : One serving equals approximately two deli

Let’s talk about food.  It’s my very favorite topic in the whole wide world.   What’s on your plate at breakfast?  I know that many people are on the intermittent fasting train (myself included), but at the beginning of your bariatric journey, intermittent fasting is not going to work.  The reason why is because your

Do you do breakfast each day?  Some of us are intermittent fasters but I do believe that most of us choose to have some form of breakfast before hitting the road or starting our busy days.   So, what’s in your breakfast bowl?   I think that a lot of us get into a breakfast

 “I didn’t have surgery to be permanently on a diet”. I hear this statement all the time. I mean, why have 80% of your stomach removed if you still must watch what you eat all the time?   #truth   Surgery is the tool – lifestyle is the goal.   If we go back to

  Low-Carb Early Summer Menu Hop on my Ketogenic Bariatric Summer 6-day plan Early Summer Ketogenic 6 Day Plan I posted this menu 8 months ago and a lot of you downloaded it, but I bet you that you don’t know where it is anymore.  I’ve got your back.  Here it is again. Hey! It’s

Restaurants and my bariatric pouch   I guess that nobody eats out at restaurants post-bariatric surgery. (ya right). Let’s discuss it and see if we can come up with a good plan when visiting restaurants.   As I am writing this, it is the end of May 2021 and restaurants/ patios are not currently open

What is the quickest way to regain the weight you have lost? There could be many answers here. It could be from allowing sugar back into your life. It could be from over-eating. It could be from not having sufficient activity in your life. What about eating too many fried foods again? Sodas anybody?  

I spend a few hours each day on the phone with post-op bariatric clients.  We chat about the journey, how things are going, how are they feeling with the new foods they have added back,  how their weight loss is going.  We have plenty of topics to cover.   What is the biggest question I

Sheri's Shredded Chicken & Cauliflower Bake 7 ozs Chicken Breast, Cooked (shredded)1 1/2 cups Cauliflower Rice2 tbsps Water2 tbsps Mayonnaise2 tbsps Dijon Mustard1/2 tsp Ground Sage1/8 tsp Sea salt2 ozs Mozzarella Cheese (shredded, divided) Leftovers : Refrigerate in an airtight container for up to three days. Serving Size : One serving equals one ramekin. Dairy-Free : Use vegan

Chicken For Dinner (again)?   I did my groceries a few hours ago.  Guess what was on sale?  Chicken.   Now, I love eating chicken, but what I don’t love is trying to come up with creative and exciting ways to serve my family chicken.  Don’t you ever get bored of chicken?   What the

Lifestyle Changes? Who Me? Bariatric Edition   Yes, YOU ….   Remember how when we made the decision to have bariatric surgery, we were ready for everything that decision came with.    It meant paying a lot of money, possibly hopping a flight to have surgery in Mexico, doing a difficult pre-op diet, healing from

This is all about YOU and not about THEM.   Hey! Sometimes it needs to be said. Today I am going to say it.  Let’s stop looking down at the scale and beating ourselves up while stressing ourselves out! Guys, enjoy your journey and stop comparing what “so and so” is weighing or how much

Let’s face it, Fast Food Happens Sometimes.  We are busy.  We have jobs to do, kids to raise, family to visit, houses to keep clean.  When have you ever heard someone say, “I wish I had less time”?  Um, never.  Some of my clients work on the road.  They are urgently awaiting their bariatric surgery

Sheri's Chocolate Strawberry Chia Pudding 2 tbsps Chia Seeds 1/2 cup Plain Coconut Milk (unsweetened, from the carton) 2 tbsps Chocolate Protein Powder 1/4 cup Strawberries (halved) Leftovers: Refrigerate in an airtight container for up to five days. No Protein Powder: Use raw cacao powder or cocoa powder instead of protein powder, using half the amount. Likes

  Sheri’s Rules for Breaking Your Stall or Plateau! Oh, the dreaded stalls along the way.  I wish I could click my ruby red heels and get you back on track and losing weight … unfortunately, it doesn’t work this way. Stalls happen. Stalls and plateaus are a part of the weight loss surgery journey. 

Smoothies For My Bariatric Clients.   Guess what I did last weekend?  I made a lot of smoothies.  I was working on recipes for my clients.  I wanted to keep them low-carb, nutritious, tasty, and easy to make with just a few ingredients.   I wanted to give you plenty of different “tastes”, and not just chocolate,

What should I be eating one-year post-op? How can I prepare for these meals?   If you’ve had recent bariatric surgery, you are probably wondering what your diet is going to look like one-year post-op. Recent post-ops have a tremendous amount of restriction in the early days but not to worry, there is some stretch

Caprese Salad Recipe - Week 4 Salad Challenge 1/3 cup Balsamic Vinegar1 tbsps Stevia Powder1 tsp Extra Virgin Olive Oil3 Leaves Basil Leaves (roughly chopped)1/2 Tomato (medium, sliced)2 ozs Mozzarella Cheese (use fresh mozzarella cheese ) NUTRITION amount per serving   Calories.....275 Fat..................15g Carbs.............30g Fiber..............01g Sugar.............14g Protein.........11g   No Red Wine or Vinegar: Use apple cider

Raise your hands, my bariatric veterans!    Those are my clients who are two years, four years, and twenty years post-op now. How different is your journey today as opposed to all the bariatric new-bees? I want to hear from you.   Bariatric new-bees, let’s listen to our veterans because there is so much that

Sheri's Prosciutto Arugula Salad Rolls 1 Cup Arugula1/4 Pear (stem and seeds removed, sliced)2 tbsps Goat Cheese (crumbled)1 1/2 ops Prosciutto (thinly sliced) Divide the arugula, sliced pear and goat cheese evenly among the prosciutto slices.Tightly roll them into wraps and enjoy! NUTRITION amount per serving     Calories......156 Fat...................9g Carbs..............8g Fiber................2g Sugar...............5g Proteina.........13g  

Salad Challenge in February?    It’s February and I started a challenge last week. I called it, “Sheri’s February Salad Challenge”.   I was looking at my “memories on FB” and up popped a video I made last year called “The February Flash”. It was a 4-day quick challenge of whole, live, fresh, natural, good

Sheri's Thai Chopped Chicken Salad with Peanut Sauce 4 ozs Chicken Breast (skinless and boneless)1/16 tsp Chili Powder1/16 tsp Smoked Paprika1/16 tsp Sea Salt1 tbsp All Natural Peanut Butter1 tsp Soya Sauce1/3 tsp Stevia Powder1/3 tsp Lime Juice1/3 tsp Ginger (minced)2 tsps Water1/2 cup Green Cabbage (chopped)1/4 Carrot (shredded) Leftovers: Store salad and dressing separately in

Bariatric Surgery User Manual – A TimeLine For Bariatric Warriors.    How does bariatric surgery work? Does it come with an instruction guide? Are results the same for everybody? How can somebody who is 500 pounds and somebody else who is 200 pounds have the same surgery?    I think that every bariatric surgery needs

Sheri's Lemon Chicken Salad with Cucumber Ribbons 3 ozs Chicken Breast3/4 tsp Avocado Oil1/8 tsp Italian Seasoning1/8 tsp Sea Salt (divided)1/4 Cucumber (large)1 tbsp Extra Virgin Olive Oil1 1/2 tsps Lemon Juice1 1/2 tsps Fresh Dill1/4 Celery (finely chopped) Leftovers: Refrigerate in an airtight container for up to two days. Store the chicken salad and cucumber ribbons

To snack or not to snack? This topic is Near and Dear to me …. Snacking.  What is a snack?  Should we be having them post-op?  What kinds of snacks are considered “healthy”?    This is a very personal question.  There is not a “one size fits all” answer.    My questions for you would

No Fuss Bariatric One-Pan Recipes   Enjoy these “one-pan” bariatric recipes.  I have created each recipe with the “smaller bariatric pouch” in mind.These are low-carb recipes and they are made with fresh ingredients.   They are also simple, nutritious recipes.   All the nutrients are listed for your convenience.Download here One-Pan = less mess in

  All OR Nothing Exercise Mentality (That Kills Long Term Progress)   Let’s train our brain to celebrate ALL the victories no matter how small or big they are.   It’s January 2021!! We are all revved up for the New Year. If you didn’t download my gift to you last week, you can do

Welcome to 2021!    We’ve made it….. Buh bye 2020    We need to start 2021 with the best energy possible. We need to focus on our health and our happiness.  We deserve to feel positive this year.  We need to seriously focus on our food choices.  We truly ARE what we EAT.  If we

I want to reflect over 2020 and let you know what I have learned over the years … nothing to do with covid or viruses … what I want to discuss is the latest on re-gain, the latest bariatric news, and the best way to use your bariatric tool to get you where you want

Why oh Why are we in such a rush to get to some magical finish line post-bariatric surgery?    I spend a good part of my Monday to Friday’s chatting with pre-op and post-op bariatric clients. We review the surgery itinerary. We discuss a bit of “what to expect” as well as the pre-op and

Here we are. We’ve all made it to December 2020. Thanksgiving is behind us and we all look towards the MAIN EVENT – CHRISTMAS, and all its decorations, presents, family, friends, and FOOD.   This year some of us will have a smaller celebration. I normally host a party for 25 people and this year

What say you? Easy Way Out OR a Jump Start?      I’ve been working with bariatric clients for many years now and I watch their struggle while discussing the procedure with their friends and family. I also see their posts on FaceBook and how they didn’t take “the easy way out” and how “weight

Sheri’s Keto-Buns 1 Egg3 tbsps Almond Flour1/4 tsp Baking Powder2 tbsps Water1 tsp Mayonnaise (You can use sour cream instead of mayo) NUTRITION amount per serving   Calories......223 Fat.................19g Carbs............5g Fiber.............2g Sugar............1g Protein.........11g  

Why Would Anybody Require a Revision Surgery – Let’s get into it.   Revision Bariatric Surgery – What is it?    I get a lot of questions about “Revision Surgery” which can also be called “Conversion Surgery”.   So what is it?  It is a laparoscopic bariatric surgery that is performed AFTER the original bariatric

What could “Happy” and “Diet” have in common? I think you will like this one.   Healthy Adult Purging Processed  Yuck   That’s what HAPPY stands for and I am going to start using this as part of my “regular talk”. I want to use positive words to create positive habits.   So what exactly

In my opinion, we can compare “Weight Loss Surgery” to an elevator. What does that mean? Allow me to explain.   We are going to travel 10 flights with the bariatric elevator.    We get on the first floor with the pre-op diet.  The Second Floor is your actual bariatric surgery.  The Third Floor is

I love food. I love to eat it, I love to buy it, I love to cook it.   When I first understood the science behind what specific macronutrients do to blood sugars and insulin levels, I wanted to sit down and CRY.     “Are you telling me that when I eat pasta, my

Sheri's Keto Mini Quick Bread - Bariatric Edition 1 tbsps Avocado Oil (plus extra for greasing)1 egg3 tbsps Almond Flour1/2 tsp Baking Powder Leftovers: Store in an airtight container for up to one day. Freeze for up to two months. More Flavor: For a more savory bread, add salt, garlic powder, onion powder or dried herbs. How to

  Hands up if you have what I like to call “Carb-o-Phobia”.  My two hands are up right now lol   I spend my days discussing carbs and explaining them to my pre-op clients.   I spend my days discussing carbs and explaining them to my post-op clients. I spend my days discussing carbs and

You are what you eat … well, not really.  You are what you digest, absorb, and assimilate.   What the heck does that even mean? Let’s dig in.   Yes, we’ve heard the expression time and time again, “You are what you eat”.  Well, if that is the case, then why is it that some

Let’s talk about food baby! Real, whole, live, fresh, natural food. What’s that?? It is the real deal. It is something that we recognize. It doesn’t contain a giant list of ingredients. Most whole foods contain just that – for example, EGGS. What is inside of eggs? Well, eggs, and that’s all. What about a

Hop on Sheri’s Keto-Train for a week – Choo Choo!   Last week I asked a question on our FaceBook Private Support Group…. JOIN HERE   I had GREAT response from our private group. I had over a hundred of our members say “yes, please! I want to join you”.    I asked everybody if

Pumpkin Pie Protein Smoothie 10 - Bariatric Edition 1 cup Unsweetened Almond Milk1/2 cup Pureed Pumpkin1/2 tsp vanilla extract1/2 tsp Pumpkin Pie Spice1/4 cup Vanilla Protein Powder No Pumpkin Pie Spice: Use cinnamon instead. Toppings: Sprinkle with extra cinnamon or pumpkin spice if desired, and top with raw pumpkin seeds if you like some crunch. Warm

Exercise and Weight Loss – Bariatric Edition   Did you think that by having surgery, you could escape from the dreaded exercise routine? Think again. It may not be for the reasons that you currently believe though.   Most of us believe that when we exercise, we burn calories and we lose weight faster. We’ve

Sheri's Vanilla Coconut Cups 1/3 cup Organic Coconut Milk (full fat, from the can, divided)1/8 oz Gelatin1/4 tsp Honey1/4 tsp vanilla extract1/16 tsp Sea Salt1/4 cup Blueberries (for topping)1/4 cup Rasberries (for topping) Leftovers: Refrigerate in an airtight container for up to five days. No Honey: Use maple syrup or another sweetener of your choice.

I am writing this blog from Quebec, Canada. Here in my neck of the woods, the temperatures are cooling down and there is a chill in the air. The leaves are changing colors and soon we will be outside with a rake in hand battling them.   A funny thing happens to me in September.

 Below you will find the link to my free “5-day September Slim Down” menu plan with all the bells and whistles.   You know how in March when most of us are freezing our butts off and eating things like stews, soups, and chilis … You know how we gain a few lbs in winter from all the starchy

Most of you know me and you’ve been reading my articles for some time now. If you are new to my writing, you will understand pretty quickly that I am an RHN, Registered Holistic Nutritionist and I believe in a diet of whole, live, fresh, natural, good quality food. I believe that food comes BEFORE

How to get the most out of your post-op calls with me 🙂   It’s been a super busy summer bariatric season for us (even during a pandemic). The summer months are always busy with surgery scheduling. Our patients have summer vacations and they use their vacation time to have their surgery performed.  At first,

Let’s use my 3 tiered system to fight back against hair loss post-bariatric surgery.   Hair Loss – Yes, we know, we know … it is to be expected after weight loss surgery? But why? Why does our hair fall out and what can we do to prevent hair loss? Sure, some hair loss is

Susan has bariatric surgery, loses 100 pounds, and tells the world on her social media account how wonderful her experience has been. The only thing she regrets is not doing it sooner.   Bob has bariatric surgery, loses 150 pounds, and lets his family and friends know that he no longer takes the 12 medications

I spend a lot of time writing for the bariatric newbie. My newbies are seeking information. They are getting ready for the important pre-op diet. They are working through the post-op guidelines. They are on the rapid weight loss phase and there are seeing fluffy pink clouds in the sky. They are getting closer to

Sheri's 2 Ingredient Crackers Bariatric Recipe 1/2 cup Almond Flour1/2 cup Parmigiano Reggiano1 tbsp Water Nutrition   Amount per serving Calories.....108 Fat...............9g Carbs.........2g Fiber..........1g Sugar..........0g Protein......6g

Sheri's Savory Breakfast Biscuits Bariatric Edition 4 ozs Pork Sausage (casings removed)1/2 Red Bell Pepper (chopped)3/4 cup Almond Flour1 tsp Baking Powder1 tsp Thyme1/2 tsp Sea Salt2 egg6 ozs Cheddar Cheese (shredded, divided) Preheat the oven to 375oF (191oC) and line a baking sheet with parchment paper.In a cast-iron skillet over medium heat, add the

I had a hard time narrowing it down to only 10 recipes. I have so many to share with you.   Who loves a snack? Who loves to have a snack instead of a full meal? I am guilty of this. My snacks turn into meals. Especially when I am busy working… I have a

I am pondering this question today. Why do we struggle post-surgery? Why do we get to a place where the weight loss stalls out? What is the missing link here? What insight do I have after working with bariatric clients for over a decade? What can I do or say to make their journey easier? 

Sheri's Coconut Chicken Soup Bariatric Edition 1 lb Chicken Thighs (boneless, skinless)1/3 tsp Dried Thyme1/2 tsp Onion Powder1/2 tsp Sea Salt (divided)2 tsps Avocado Oil (divided)1/2 Yellow Onion (chopped)2 stalks Celery (chopped)2 Garlic (cloves, minced)1 1/4 cups Organic Chicken Broth1 1/4 cups Organic Coconut Milk (full fat, from a can)2 tbsps Lime Juice2 cups Arugula1

I follow all the trends because I want to know what is being advertised as the newest, latest, and greatest diet fad out there. Here are some of the trends that have taken hold of our world over the past few years:   We’ve got ….  Vegan Paleo Whole30 Keto Carnivore …. Just to name

Sheri's Almond Pancakes - Bariatric Edition 1/3 cup Almond Flour1/3 tsp Baking Powder2/3 egg1 tsp Monk Fruit Sweetener1 3/4 tbsps Unsweetened Almond Milk1 1/2 tsps Coconut Oil (softened)1/8 tsp Cinnamon1 1/6 tsp Sea Salt1 1/2 tsps Almond Butter (for topping)1 1/2 tsps Almonds (roughly chopped, for topping) Leftovers: Refrigerate cooked pancakes in an airtight container

What exactly should my diet look like a year out??    I love this topic. It allows me to dig in deep and discuss nutrition and all the benefits of eating a diet of real food.   So you have made up your mind and you are about to start the pre-op diet. You have

Bariatric Chicken Rut – How to stay motivated with chicken, chicken, and more chicken?   Are you sick of chicken? Do you get bored with eating the same things over and over again? When we eat how we are supposed to eat – with a diet of whole, live, fresh, natural, good quality food, it

Coconut Almond Cups - Bariatric Edition 1/4 cup Almond Butter (not runny)2 tbsps Coconut Oil (melted, divided)1 1/2 tsps vanilla extract1 1/2 tsps Cinnamon1 1/6 tsps Sea Salt1/4 tsps Coconut Butter Leftovers: Keep in an airtight container or zipper-lock bag in the freezer for up to one Month: Best to eat from frozen. Serving Size:

  I have a gift for you. I am so excited to share this. I love simplicity in the summer months. The days are long and the weather is hot and nobody wants to be chained to a hot kitchen. Salads, smoothies, and quick recipes are where it’s at for me during these months.  

Add yogurt, cilantro, lime juice, stevia and sea salt to the bowl of a food processor. Blend until smooth. Add water to thin the consistency of the dressing if necessary. Season with additional salt or lime juice if needed. Transfer to an airtight jar or container and refrigerate until ready to use.

Last week I talked about hamburgers and sabotage.   I hope you got the chance to read that blog and if you didn’t, here is the LINK for it.    This week I am sort of staying along the same lines of how we can sabotage ourselves with the food choices we make. Each season

Another week flies by. We are almost in full-blown summer and the grills have been fired up. We are starting to have people in our backyards even if we may be social distancing. Something got me thinking about the ways we sabotage ourselves and that “thing” was hamburgers!    You know how it goes …

a great bariatric breakfast or snack

Did you see how I did that? How I titled this blog “The Easy Way Out”. What I forgot to post was the “?” at the end of that statement. It should have read “The Easy Way Out?”.   I might have a bit of a RANT today 🙂   I hear this often because

What about Exercise?  My Journey to Enjoying Exercise – Bariatric Edition   I cannot stand “braggy exercise social media posts”. Yes, we all know that you exercised today Karen. Can you shut up about it please? You know who I am talking about right? It’s sooooo annoying. This is not a braggy blog. This is

Let’s do this!! I was going to blog today about apple cider vinegar and it’s amazing benefits but then I got to thinking … Who ate too much last weekend? Who ate too much last month? Who ate too much this entire time we’ve been staying at home and social distancing ourselves from the world?

ACV = Apple Cider Vinegar…. I LOVE THIS STUFF. For those of you who cannot stomach the idea, there is a Bariatric Expert ACV Supplement for that!   APPLE CIDER VINEGAR SUPPLEMENTS   I add it to my water in the morning. I use it as a salad dressing. I use it for cooking. I

  Hands up if you take probiotics … Hands up if you know that you should be taking a probiotic but you don’t understand why they are so important …    This is my chance to explain all about probiotics and the benefits of eating foods rich in probiotics as well as using a supplement

MY COVID 6 POUNDS BE-GONE 5 DAY EATING PLAN!!   Here’s the deal, most of us have been eating TOO MUCH during this time of worry. If we would have known how long this was going to last for, we could have put some concrete plans in place and avoided eating poorly, sleeping poorly, and

What a suitable topic for the times we are living. With what’s going on today, we all need to be concerned about the high cost of food and the best ways to stay healthy. Food becomes a very important topic when wanting to protect our health.    When I was in school studying nutrition, it

  Let’s talk about a viable solution for regain.    At the bottom of this article, you will find a low-carb menu to download. Read the article first. Understand the rules. It’s easier to follow along when you get the gist 100%.   Regain. It is a very popular topic among my crowd. It’s popular

Immune System Boosting Foods – Bariatric Edition   We are going through a rough time right now. So many things are out of our control. I want to focus on something we can control. I am experiencing increased anxiety, restless nights, poor food choices. The blog I write today, I write for myself and also

I think that restriction sucks. It’s so hard to spend our lives restricting everything.  Don’t eat unhealthy fat. Don’t eat unhealthy carbs. Don’t eat too much sugar. Don’t drink alcohol.    Don’t Don’t Don’t. I am tired of all the things we are not supposed to do. I am tired of constantly restricting everything. There

Who needs a snack right now? Man o Man, I need a snack – like a few times a day right now.    What’s a girl to do? I tell you what, I have caught my hand reaching for the Frito Lays a few times a day. ENOUGH is ENOUGH.   I have everything in

Should I follow my Pre-Op Bariatric Plan to get the scale moving again?   I hope your days are getting a bit longer with a bit more sunny bits and that your temperatures are getting warmer. It is almost mid-March. I woke up last Sunday feeling fantabulous! I could not understand for the life of

  What’s a “Bariatric Boss”?    In my definition, it is a client of mine who decides to take over their health and learn about good nutrition, good sleep patterns, staying active, being positive AND sharing these things with our entire bariatric community.   I see every day as an opportunity to improve my nutrition

  Finding My Way Back ,,,   This is one of those topics that I cannot write enough about. It is a topic that plagues all of us. Our favorite foods.   Many years ago, when I first started working with bariatric clients, this was something that we just didn’t talk about. It wasn’t on

I like the title of this blog.  When I first got the idea to write this blog (back over 6 months ago), I originally titled it (in my head), “Keto without the Crazy”.  I have changed the name to “low carb” because for me, Keto really has gone CRAZY?  What originally was a fantastic way to

  What Comes Next?   Real Transformation, Enthusiasm, and Bariatric Surgery.   Do you see all the before and after pictures? Can you believe all those pounds lost? It’s like two different people!   The person reading this right now… you may even be one of those amazing transformations that I am talking about. You

January was the LONGEST month EVER!  Who feels me?  I am in Ottawa, Canada so the days are super short in winter. The sun rises at 7.15am and sets at 4pm but the entire month feels like it has 40 days in it.  Is it still January?? This is not a complaint. I am just

  I like this topic.  I like to hit it straight on and discuss it because regain does happen.  I don’t like to dance around this subject.   I have this great job of helping my clients get prepared for their weight loss surgery procedure.  They are nervous and excited and ready for a big change

  Superfoods?  Can they save us?    Do I believe that ANY food has superhuman powers?  Can eating a few bites of kale save the day?  Will adding MCT oil to my coffee turn me into Superman?  If I just eat spinach, will I be strong like Popeye?   I don’t believe all the hype when

Sheri’s January 10 Day Bariatric Fat Blast Reset!  Bring it on, 2020!!   It’s finally here!!  It’s time to get mentally, emotionally and physically prepped for what is to come in 2020!!  I like this time of the year. I look at it as a fresh start and a time to get my eating habits back-in-check.   I

This is one of my favorite things to blog about.  Real HACKS and solutions that you can use every day.   This is going to save you money.  This may even relieve your acid reflux and digestive issues!   Please read this.  It will give you some good insight into protein shakes.  It will give