This simply works as a guide and helps you to connect with doctors of your choice. Please confirm the doctor’s availability before leaving your premises.
Emergency bariatric care may be needed if you experience severe abdominal pain, complications from weight loss surgery, or symptoms of nutritional deficiencies.
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 off by highlighting the numerous benefits of meal planning and prepping. First and foremost, it’s a fantastic way to save money. By creating a weekly meal plan and shopping list, you’ll be less likely to make impulse purchases or dine out frequently, ultimately helping you stick to your budget.
But the benefits don’t stop there. Planning and prepping your meals also allows you to eat in a more healthy fashion. With a well-thought-out menu, you can ensure that your meals are balanced, nutritious, and tailored to your specific dietary needs post-surgery. Plus, having healthy options readily available can help you resist the temptation of reaching for less nutritious snacks.
Organize for Digestive Success
Did you know that being more organized with your meals can actually benefit your digestive system? It’s true! Establishing a routine with meal planning and prepping can help regulate your eating patterns, making it easier for your body to digest and absorb nutrients effectively. Say goodbye to erratic eating habits and hello to a happier, healthier digestive system.
Simplify Your Life
Let’s talk about the beauty of simplicity. Meal planning and prepping take the guesswork out of food preparation, freeing up valuable time and mental energy. Instead of stressing about what to eat for your next meal, you can relax knowing that everything is already taken care of. It’s a wonderful feeling to have a plan in place, allowing you to focus on other aspects of your life with ease.
Get in Touch with Your Food and Your Kitchen
Lastly, meal planning and prepping offers you the opportunity to reconnect with your food and your kitchen. Take the time to explore new recipes, experiment with fresh ingredients, and unleash your culinary creativity. Cooking can be a therapeutic and empowering experience, and it’s a fantastic way to nourish both your body and your soul.
Your Recipe for Success
So, how do you get started with meal planning and prepping? It’s simpler than you might think! Begin by setting aside some time each week to plan your meals and create a shopping list. Choose recipes that align with your dietary goals and preferences, and don’t be afraid to mix things up to keep it interesting.
(I always browse online to see what supermarkets are offering the best deals. This is where I start. If chicken is on sale, then I am meal planning around “chicken recipes”).
Once you have your plan in place, head to the grocery store and stock up on everything you need for the week ahead. When you return home, dedicate some time to prep your ingredients and assemble your meals. Consider batch-cooking certain items to save time during the week, and don’t forget to portion out your meals for easy grab-and-go access.
Meal planning and prepping are invaluable tools on your bariatric journey. Not only do they save you time, money, and stress, but they also empower you to take control of your health and well-being. So, roll up your sleeves, put on your favorite apron, and let’s get cooking! Your body, your taste buds, and your wallet will thank you.
And here’s an extra tip for you: for a treasure trove of FREE meal plans designed specifically for bariatric patients post-surgery, be sure to download the “Bariatric Expert” app. With a variety of nutritious and delicious meal options at your fingertips, you’ll never run out of inspiration for your culinary adventures!
Here’s to delicious meals, happy tummies, and a lifetime of wellness!
Healthy Hugs,
Your Bariatric Nutritionist,
Sheri Burke
Healthy Hugs,
About the Author: Sheri Burkeis 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.
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, grab a bowl, snuggle up, and enjoy some healthy comfort food with your loved ones this month. Here’s to a February filled with warmth and good eats!
About the Author: Sheri Burkeis 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.
Heat the oil in a pan over medium heat. Add the shallot and sauté for two to three minutes, or until softened.
Add the chicken and mushrooms to the pan. Season with salt and pepper, and cook for about 10 minutes, stirring occasionally, until browned.
Meanwhile, combine the ricotta, roasted red peppers, lemon juice, and garlic in a blender. Blend until smooth, adding a splash of water if the sauce is too thick to blend.
Pour the ricotta mixture into the pan. Stir well, then reduce the heat to medium-low. Simmer for five to seven minutes, allowing the flavors to meld and everything to cook through.
Taste and adjust the seasoning as needed. Divide evenly between bowls and top with parsley. Enjoy!
Notes
Leftovers: Refrigerate in an aright container for up to three days.
Serving Size: One serving is approximately 1 1/2 cups.
More Flavor: Add parmesan and broccoli.
Serve it With: Enjoy as is, or serve over rice or pasta.
Healthy Hugs,
About the Author: Sheri Burkeis a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients. In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen. For bariatric patients Bariatric Expert Amazon Line Time for a “bariatric expert” multivitamin? Here is a perfect way for bariatric patients to get it now on Amazon: Bariatric Expert MultiVitamins. Eat Like a Bariatric Expert with our Nutrition Plans. Feel free to share your victories and struggles in ourFacebook Group. I would love to connect with you.
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 plate. These foods help you feel full and provide the building blocks for your body’s repair and maintenance.
Next, embrace colorful fruits and vegetables. They’re packed with vitamins, minerals, and fiber that keep your body running smoothly. Try to eat a rainbow of colors—each hue offers unique health benefits.
Carbs get a bad rap, but healthy carbs like sweet potatoes, quinoa, and legumes can provide lasting energy. The key is balance and portion control. Steer clear of sugary, processed options that offer little nutritional value.
Hydration is another essential piece of the puzzle. Sip water throughout the day and avoid drinking with meals to maximize digestion.
Remember, eating real food doesn’t mean sacrificing flavor. With a little creativity, you can prepare meals that are both nutritious and delicious. Your body deserves the best, so give it the fuel it needs to thrive.
Your hard work will pay off!
Here’s to you and your continued efforts,
Healthy Hugs,
Sheri Burke,
Your bariatric nutritionist and surgery coordinator
About the Author: Sheri Burkeis 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.
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 to do is reassess your habits. Are you sticking to your protein goals? Drinking enough water? Tracking meals? Sometimes we get comfortable and start to stray without realizing it. A food journal can help pinpoint small changes that may be affecting progress.
Next, switch things up. If your exercise routine has become predictable, try something new. Adding variety challenges your body and can reignite your metabolism. Similarly, consider altering your meal plan by including different protein sources or experimenting with healthy recipes.
Don’t forget about non-scale victories. While the number on the scale is one measure, pay attention to how your clothes fit, increased energy, or improved fitness levels. These are all signs of progress.
Finally, be patient and kind to yourself. A stall doesn’t mean failure—it’s simply a pause. Keep focusing on your goals, and trust the process.
Your hard work will pay off!
Here’s to you and your continued efforts,
Healthy Hugs,
Sheri Burke,
Your bariatric nutritionist and surgery coordinator
About the Author: Sheri Burkeis 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.
If you’re feeling stuck after bariatric surgery, don’t lose hope. Shootme 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’redefinitelynot stuck forever. Weight loss can be tricky, especially when the scale seems to be on strike. But take heart—there are ways to get things moving againso you canreach your bariatric surgery goals.
Here are some simple and friendly tips to help you push past that plateau:
Reassess Your Calories
As you’ve shed pounds, your body needs fewer calories to keep going. The amount you were eating at the start might be too much now. Try using acalorie trackingapp to see where you’re at. A little adjustment could make a big difference!
Shake Up Your Workout
If you’ve been doing the same workout for a while, your body might be toocomfy with it. Mix things up—try a new exercise or crank up the intensity. Your body loves a good challenge,and it’llhelp you burn more calories.
Boost Your Protein
Protein is a powerhouse for building and maintaining muscle, which helps you burn more calories even when you’re not working out. Aim for at least 20 grams of protein with each meal to keep you full and fueled.
Stay Hydrated
Drinking water is a simple but powerful tool in your weight loss journey. Staying hydrated keeps you feeling full and helps curb those snack cravings. Aim for 8-10 glasses a day and see how it helps.
Prioritize Sleep
Good sleep is key! Lack of sleep can mess with your hormones and make you hungrier. Try to get 7-8 hours of sleep each night to keep your appetite in check and your energy up.
Manage Stress
Stress can lead to increased levels of cortisol, which can ramp up your appetite and lead to weight gain. Find ways to relax—yoga, meditation, orjust somedeep breathing can work wonders.
Track Your Progress
Keep an eye on how things are going. Track your weight, measurements, and even how your clothes fit. It’s all progress, even if the scale doesn’t show itright away.
Be Patient
Remember, this is a journey, not a race. Sometimes progress is slow, and that’s okay. Keep making healthy choices, and the results will come, I promise!
Beyond the scale, focus on how you feel—your energy, your mood, and how your clothes fit. These are all signs of progress that matterjustas much, if not more.
Remember, weight loss is about sustainability. Quick fixes might seem tempting, but slow and steady wins the race. Focus on small, healthy changesthat youcan stick with in the long run.
If you’re feeling stuck after bariatric surgery, don’t lose hope. There’s a path forward, and I’m here to help you find it. Whether it’s reassessing your diet, mixing up your exercise routine, or just needing someone to talk to, I’m here for you.Shootme an email, and let’s get you back on track together.
Healthy Hugs,
About the Author: Sheri Burkeis 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.
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.
About the Author: Sheri Burkeis 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.
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 their carbohydrate intake raises questions about nutrition and dietary balance.
A recent video circulating on social media caught my attention and prompted me to reflect on the current state of nutrition in our society. In the video, a woman proudly showcases her “healthy” BLT sandwich, replacing the traditional whole grain bread with processed cheese slices to reduce the carbohydrate content. While the intention to lower carb intake may be commendable, the substitution of nutrient-dense whole-grain bread with processed cheese slices raises concerns about the nutritional quality of the meal.
Whole grain breads are rich in fiber, vitamins, and minerals, providing essential nutrients that support overall health. In contrast, processed cheese slices are often high in saturated fats, sodium, and artificial additives, offering little nutritional value beyond their calorie content. By prioritizing carb reduction over overall nutritional quality, individuals may inadvertently compromise their health and well-being.
As a nutrition specialist specializing in bariatric nutrition, I understand the importance of carbohydrate management in weight management and metabolic health. However, it’s crucial to approach carbohydrate reduction in a manner that prioritizes nutrient density and dietary balance. Instead of resorting to highly processed and nutritionally lacking alternatives, individuals can make smarter choices by incorporating a variety of nutrient-dense foods into their diets.
For those following low-carb diets, there are plenty of wholesome and nutrient-rich alternatives to traditional high-carb foods. For example, swapping out refined grains for whole grains like quinoa can provide sustained energy and essential nutrients while still keeping carb intake in check. Additionally, incorporating plenty of vegetables, fruits, lean proteins, and healthy fats into meals ensures a well-rounded and nutritionally balanced diet.
It’s also essential to recognize that not all carbohydrates are created equal. While refined sugars and processed grains should be limited, complex carbohydrates found in whole grains, fruits, and vegetables play a vital role in supporting optimal health. These carbohydrates provide essential nutrients, fiber, and phytonutrients that contribute to satiety, digestive health, and disease prevention.
While the low-carb movement has its merits, it’s essential to approach carbohydrate reduction in a manner that prioritizes overall nutrition and dietary quality. Substituting nutrient-dense whole foods with processed alternatives may offer short-term carb reduction benefits but can ultimately compromise long-term health and well-being. By focusing on nutrient density, dietary balance, and moderation, individuals can achieve their health and weight goals while still enjoying a diverse and satisfying diet.
Healthy Hugs,
About the Author: Sheri Burkeis 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.
