7Jul
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 all the foods lined up and your bariatric vitamins are set up and ready to go. It’s a very exciting time and as you embark on the pre-op diet, you begin to think about what comes post-op?
 
I guide my clients through those first few weeks before surgery and then we dig in post-surgery over those first four to six weeks. I slowly add foods back to your diet. We build up slowly. We add back yogurt, cottage cheese, creamy vegetable soups, mashed avocado, mashed berries, refried beans, and peanut butter.
 
Next up we try an egg, some tuna, some salmon.
 
Moving up the scale we add some soft chicken, high-quality deli meats, a bit of cheese.
 
By week 4 I am probably giving you a “prescription” to eat some red meat, like a few bites of filet mignon.
 
From that stage, you are onto real foods only and I like to remove that protein shake that you have been drinking and replace it with “real food”. This is a build-up over a few weeks. There is no hurry and some of my clients move through this phase more quickly and some move through it more quickly.
 
What comes next? We’ve done the pre-op diet. We’ve had our surgery. We have moved through the post-op guidelines. What is the next stage?
 
I see the first six months to a year as a “trial stage”. We are trying new foods. Our new tummies like some of the foods and hate some of the foods. I ask you to try “said” food once again after a few weeks if your tummy doesn’t like it. 
 
Once we are at the 6-month post-op stage, we’ve pretty much-made peace with “SallySleeve”. She’s the new boss of us and she decides if we are eating something or leaving it alone. We know what Sally wants. We know what Sally likes. We have an understanding that if Sally eats too much, she will get angry and kick us in the butt. She’s a tough cookie and she knows what she likes.
 
At this 6 month stage, I find that a lot of my post-op clients are starting to add back a few of their favorite “old” foods. This gets a bit tricky. They have lost a good amount of weight and they are feeling so much better. Their labs have come back greatly improved. They have got their “groove” back… BUT they are still not at their “goal weight”. Adding these foods back STALL the scale and once they’ve experimented a bit with their “old habits”, they generally jump back on the wagon and get back to their bariatric lifestyle. This “experimental stage” lasts on average 6 weeks before they get fed up and fully understand that old habits breed old results.
 
Back on track, we go and the weight loss starts up again :). By year one post-op my clients are nearing the finish line. A lot of them have reached their goal weight but most of them are struggling with the few last lbs. It’s normal because as we get closer to our goal weight, the harder it is to lose weight. This is where the tough get even tougher and begin to log their foods and start that important walking program. They increase their fluid intake and eat a bit more protein each day.
 
So here we are one-year post-op. What should our diet look like? What kinds of foods should we be eating? How should we be feeding ourselves regularly? 
 
This is how our diet should look one-year post op….
 
 
We should be eating a diet of whole, live, fresh, natural, good quality food. We will still have a good restriction so over-eating will still be difficult. 
 
 What gets easier is eating “slider foods” so we are going to stay away from those.
 
  • We will be eating foods high in protein such as fish, chicken, turkey, seafood, meat, eggs.
  • We will be eating high-quality dairy products (NO low-fat products) such as cottage cheese, greek yogurt, milk
  • We will be eating small amounts of healthy fat like olive oil, avocado oil, coconut oil, nuts, seeds, avocados, butter, cheese
  • We will be eating healthy carbohydrates like lots of low carb veggies and berries
 
 
So what does a healthy one-year post-op daily menu look like? How should I be eating? 
 
Here is a sample day for you to review…
 
  • Wake up and drink a cup of water followed by your tea or coffee (if you drink them).
  • Make sure to take your supplements!
  • Have Breakfast – one to two eggs with some spinach and a sprinkle of cheese
  • Make sure to drink water between breakfast and lunch
  • Lunch – Chicken salad / 3 ounces of chicken, one cup of greens and mixed veggies, salad dressing made with Greek yogurt, lime and cilantro – salt and pepper
  • Make sure to drink water between lunch and dinner
  • Dinner – a small piece of salmon with green beans topped with a pat of butter
  • Snack – a handful of almonds and a handful of strawberries.
  • Make sure to drink some more water in the early to late evening.

 

This is just a sample of the amount and kinds of foods you will be eating a year post-op. 
 
If you are at your goal weight and you don’t want to lose any more weight, I have some great options to get the scale STUCK so don’t be shy and reach out to me.
 
If you are following a one-year post-op eating plan like the one above and you are sleeping well and getting a walk in each day, the scale should still be moving approximately a half-pound to a pound each week.
 
Please remember that we are all biochemical individuals. We are not computers. We lose weight at a different rate and we gain weight at a different rate. We are constantly striving for a good and healthy diet and sometimes we are “rock stars” and other times are more difficult and we make poor food decisions. 
 
What I wanted to demonstrate is what a perfect post-op diet “should” look like one-year post-op. We are eating our way to good health by choosing foods wisely and keeping our blood sugars and insulin levels nice and low.
 
Here’s to you and your bariatric-groove!
Sheri – Your Bariatric Nutritionist RHN

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

For bariatric patients Bariatric Expert Amazon Line

Time for a “bariatric expert” multivitamin?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

 

 

BUY HERE
BUY HERE
BUY HERE
BUY HERE

 

 

 

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

30Jun
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 can at times seem like “all we eat is chicken and veg”. When this happens, it’s a slippery slope because we start to long for foods that are not considered “our best options” while actively trying to lose weight, maintain weight or maintain our healthy blood glucose levels and insulin levels.
 
 it triggers insulin to respond and to flood your body to grab a hold of that excess glucose and to get it into your cells where it needs to be. This creates rising and falling blood sugar and insulin. Up and down and up and down and hunger follows the same trajectory. 
 
This was just the super “easy to understand” science behind why we need to limit processed carbs and sugar. It was just meant as a simple reminder.
 
Back to chicken lol 
 
I teach my bariatric clients to PRIORITIZE PROTEIN. Chicken is a handy protein. It is one of those foods at the top of the list for most of my clients. How much chicken can one person eat? When I get into a “check rut”, I try to get into other protein options like beef, eggs, fish, seafood, greek yogurt, and cottage cheese. Still, chicken is going to be high up there on the list so let’s get our “chicken game on”!!
 
I am going to give you 10 amazing recipes that you can rotate through that are high in protein (chicken) and full of flavor and pizazz! I dare you to tell me that you are bored with chicken. What happens is that we get bored with how we prepare chicken. Chicken can take on the flavor of whatever we want it to so getting some new recipes with some big bold flavors and really up the ante and make chicken a fun food again.
 
Another idea is to swap out the chicken in these recipes for shrimp, salmon, seafood, or beef. You can mix and match. Trust me, the chicken version of these recipes are low carb, flavourful and delicious and you can make the recipes for your entire family.
 
If you do make one of my recipes, make sure to tag me on Facebook with a picture of your recipe or share it with our “closed support group”.
 
Download the 10 chicken recipes HERE
 
I hope you enjoy the plan and meals.
 
Healthy Hugs, 
Sheri
 

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

For bariatric patients Bariatric Expert Amazon Line

Time for a “bariatric expert” multivitamin?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

 

 

BUY HERE
BUY HERE
BUY HERE
BUY HERE

 

 

 

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

25Jun

Coconut Almond Cups - Bariatric Edition

Print Recipe
Cook Time 1 minute
Total Time 1 minute
Servings: 6
Ingredients Notes

Ingredients
  

  • 1/4 cup Almond Butter (not runny)
  • 2 tbsps Coconut Oil (melted, divided)
  • 1 1/2 tsps vanilla extract
  • 1 1/2 tsps Cinnamon
  • 1 1/6 tsps Sea Salt
  • 1/4 tsps Coconut Butter

Notes

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: One serving is one piece.
Likes it Sweet: Add liquid stevia drops to taste.
 
Nutrition
Amount per serving
Calories.....179
Fat................17g
Carbs..........5g
Fiber............3g
Sugar..........1g
Protein.......3g
 
22Jun
 
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.
 
Introducing my “Summer Intermittent Fasting Bariatric Program. This program includes a 7-day meal plan, itemized grocery list, recipes, recipe picture, and a prep guide. The focus is on simple meals that use summer produce. Each recipe takes less than 30 minutes to minimize the time in the kitchen and maximize time enjoying the great outdoors. 
 
I’ve designed this plan so that there are three small meals each day. Some of the meals are repeated for your convenience.
 
I’ve also included the nutritional breakdown in each meal. You can see how many calories/ carbs/ protein and fat are in each meal.
 
This bariatric intermittent program provides balanced nutrition without frequent meals and snacks. I’ve prepared it with the “tinier tummy” in mind. The recipes are for 1 person but you can easily double them or triple them. I personally make a bit more for my family and I am sure to have leftovers so I don’t need to be constantly cooking.
 
It doesn’t matter the hours you choose to do your intermittent fast. I personally eat from noon until 7 pm and the rest of the time I am fasting which means I am drinking water and tea.
 
If you choose to eat from 9 am until 5 pm, that’s fine. This is your personal preference and your personal plan. Do what works best for you and your lifestyle. 
 
The calories are between 750 and 950 each day. If you are hungry, add a bit more food – I’ve left you some space to do that.
 
If you don’t like a recipe, swap it out for another one. If you are not into “fish”, change the protein to chicken. Don’t get too caught up in the details and follow one of my main rules for all my clients, “don’t eat anything you don’t like” – and I mean that. I don’t like onions, so I don’t eat them. 
 
This plan I put together for you provides balanced nutrition without frequent meals and snacks. Calories are distributed between three meals per day, which are intended to be consumed within a restricted eating window of approximately 6 to 8 hours. 
 
Download the plan HERE! 
 
I hope you enjoy the plan and meals.
 
Healthy Hugs, 
Sheri
 

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

For bariatric patients Bariatric Expert Amazon Line

Time for a “bariatric expert” multivitamin?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

 

 

BUY HERE
BUY HERE
BUY HERE
BUY HERE

 

 

 

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

18Jun

Creamy Cilantro Dressing

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.
Print Recipe
Prep Time 5 minutes
Total Time 5 minutes
Servings: 2 people
Ingredients Notes

Ingredients
  

  • 2 2/3 tbsps Plain Greek Yogurt
  • 1/4 cup Cilantro (roughly chopped)
  • 1 1/2 tsps Lime Juice
  • 1/4 tsp Stevia Powder
  • 1/8 tsp Sea Salt
  • 1 1/2 tsps Water (optional)

Notes

Leftovers: Refrigerate in an airtight container for up to five days.
Serving Size: One serving is approximately two tablespoons of dressing.
More Flavor: Add roughly chopped jalapeno pepper for a spicy dressing.
Make Vegan: Use coconut or cashew based yogurt instead of Greek yogurt.
 
 
Calories...16
Fat..............0g
Carbs........2g
Fiber......... 0g
Sugar.........1g
Protein......2g
16Jun
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 has food landmines.  When I think about Summer and the gorgeous ways we eat and entertain while the weather is nice and the sun is shining bright, one main dish that comes to mind is the “Summer Salad”.
 
There are so many ways to incorporate fresh vegetables and fruit into our diets during the Summer months.  Remember, I am from Quebec, Canada so our summers are very short and very hot and humid.  We don’t want to be slaving away in the kitchen over a hot stove or oven.  We grill outdoors at least 4 times a week.  We cook up perfect sources of protein along with tons of veggies on the grill.  It’s mid-June and I am not at all tired of smelling the food on the grill.
 
Another typical Summer meal for me is a big salad.  Gosh, so many ways to make the perfect salad.  You’ve got your typical Greek Salad with cucumbers, tomatoes, onions, feta cheese, and olives topped with olive oil and salt.  
 
You’ve got the Caprese Salad with fresh tomatoes, basil, and mozzarella cheese, topped with olive oil and balsamic vinegar.
 
You’ve got the Cobb Salad that is loaded with eggs, ham, cheese, lettuce, tomatoes, cucumbers, and a creamy dressing.
 
So that is where I am going with this blog.  Salad dressing … and all the ways to reinvent it.
 
Why would we want to reinvent our salad dressing?  Well, this is where it can go “all wrong” very quickly.  We have a beautiful bowl full of fresh veg, fruit, and protein, and then we top it with some salad dressing we buy at our local grocery store. The picture on the front of the label shows onion, garlic, cilantro, and a few other perfect foods.  What the front label doesn’t show is canola oil or any of the sugars, artificial flavors, colors, emulsifiers, stabilizers, and the list goes on and on.
 
For today’s purpose, let’s just talk about canola oil.  It is almost ALWAYS the first ingredient in your salad dressing.  It doesn’t matter if your dressing says “made with avocado oil or olive oil”… the first ingredient will be canola oil and then further down the list you will find the avocado or olive oil added.  
 
What’s canola oil? Canola oil is a vegetable oil derived from the canola plant.  Canola oil is not a good source of nutrients and it can contain small amounts of trans fats that are harmful to your health.  Trans fats, something like you will find in canola oil,  is not good for you.  They are associated with heart disease, obesity, and even memory loss.
 
So if your salad dressing contains canola oil, what can you use as a replacement?  My favorites are avocado oil and olive oil.  I don’t use them often but other healthy oils include walnut oil and pumpkin seed oil.  
 
Some of my Summer salads will have healthy oils added but what about a creamy dressing? How can you replace your favorite ranch dressing or your favorite creamy dill?  I’ve been experimenting with different salad dressings this summer and I want to share some ideas with you.
 
This recipe contains no added oils and it is high in protein and super healthy for you!  It is also packed with flavor.
 
SHERI’S CREAMY CILANTRO OR DILL / LIME SALAD DRESSING
 
*I use my food processor and I add:
 
  • 3 tablespoons of high-quality greek yogurt, 
  • 1 freshly squeezed lime or lemon
  • Splash of vinegar or apple cider vinegar
  • 1/4 cup of cilantro or dill
  • Lots of seasonings like salt and pepper
  • A tiny amount of stevia
  • 1 to 2 tablespoons of water if you would like it thinner
 
*blend for a minute and serve immediately or store in a glass container in the fridge for a few days.
 
Sheri’s Creamy Dressing is high in protein and low in calories!  I am not an obsessive calorie counter but I don’t feel like consuming 400 calories in salad dressing (if ya know what I mean). 
 
How easy was that?  Yes, I know it would be easier to just pour some pre-made salad dressing onto my salad but I am trying to stay away from the canola oils and my other worry is the amount of dressing I like to use.  The serving size on the back label of the dressing says 1 tablespoon.  Hello, who eats 1 tablespoon of dressing?  I use more like 3 big tablespoons.  That’s adding a whopping amount of calories and canola oil to my salad.
 
If you are not into cilantro or dill, you can just make the greek yogurt base and add whatever flavors you like. You can use my recipe or reinvent it to your taste.  Another option is taking one tablespoon of your favorite pre-made salad dressing as a base and to that, you add the greek yogurt and additional seasonings.  
 
When I was younger, I didn’t eat so many salads.  I didn’t worry much about a bit of salad dressing.  Now that I am eating salads every day, the amount of dressing I eat is going to make a difference in my overall health.  This is why I’ve started taking my salad dressing seriously.  I am reinventing it and finding ways to introduce different flavors to my salads.  I feel better about using greek yogurt as a base and I’ve also experimented with using cottage cheese as a base.
 
Let me know if you decide to try my recipe for your summer salads.  Give it a try.  You may like it!
 
Here’s to you and your health!
Sheri

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

For bariatric patients Bariatric Expert Amazon Line

Time for a “bariatric expert” multivitamin?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

 

 

BUY HERE
BUY HERE
BUY HERE
BUY HERE

 

 

 

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd