13Jun

The sun is shining and summer is right around the corner.  It is time to take off that last layer of clothing and we are thinking about our bathing suits and that summer vacation that we have been planning for a while now.  Front headlines are shouting about their latest “bikini ready diet” or “shed 20 lbs in 10 days” nonsense.  You know how we really really really want to believe this and sometimes fall for this unrealistic stuff ?  You know that it’s not going to be different so let’s focus on clean eating because nonsensical diets can make it even more difficult to control the weight in the long run.

What do you do instead of falling for nonsensical headlines ?  It’s time to get back to the basics and to make a plan and to write it down on paper and to take action today (okay okay, or tomorrow morning) and start planning on how you are going to lose those last lbs or get rid of that regain that you have had over the last few months.  Set  your goal and let’s get to it.  We can make a whole lot of changes over a month instead of trying to cram it all in over a 10 day period.  Massive short bursts of effort are not as effective as focused, and controlled eating and activity.  For example, you can cut down on your sugar consumption, drink more water, take a daily walk and aim to get 5 servings of vegetables per day.  Those are realistic small changes which can add up to a big result over a 4 week period.

If you are looking for a 21 day menu plan loaded with whole foods, a food swap list, grocery lists, recipes – and a plan that works, created for bariatric clients, then check out the Bariatric Back on Track – Reset   No nonsense guide to real eating to lose weight and feel better after a slump or a regain.  

Follow the program’s simple and yummy meal plans. The done-for-you recipe book and food swap list are empowering and easy to follow. Your food journal helps you identify and correct unhealthy eating habits. Eat your way with our reset program to long term bariatric surgery success.

I want you to know that I know how hard you are working to reach your goals and I know how truly committed you are to this process.  Keep on keeping on and moving forward through this journey.  You are going to achieve your goals. 

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

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

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

Eat Like a Bariatric Expert with our Nutrition Plans.

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

Stay motivated with Bariatric Wristbands – post your results online !

6Jun

Not all health experts are going to agree with me but I believe that there is a secret solution to get rid of any re-gain or to break a stall and to regain your health.  It’s not some crazy trick or some super supplement either.  It’s just one thing and this one thing can make such a huge difference in your health while eliminating any excess weight.

Eat. Real. Food.  That’s the big secret.  Our beautiful bodies were not made to eat all the refined and processed and packaged foods which we are presenting it with on a daily basis.  It just doesn’t know what to do with it all.  If there is one thing that you can do to get the scale moving again, this is it.  

So what is my definition of real food ?  It’s not processed.  It doesn’t have added chemicals. It is rich in vitamins and nutrients.  It is whole, live, natural, good quality, real food – one ingredient. 

And some of my reasonings to eat real food are:  Real food is low in sugar.  It is heart-healthy. It is high in fiber. It helps control blood sugar. It is good for your skin.  It helps lower triglycerides. It provides variety. It costs less in the long run. It is high in healthy fats. It may reduce disease risk. It contains antioxidants. It is good for your gut. It helps prevent overeating. It promotes dental health. It reduces sugar cravings. It gets the focus off dieting, and real food is DELICIOUS. 

Sure, processed foods can feel convenient some of the time but we cannot sit here and argue about how they make us happier or healthier.  I feel that following a whole food diet that is based on real, honest to goodness food is one of the most important things that we can do to maintain a high quality of life and good health.

Eating real food isn’t about being perfect.  Just try today to replace one thing that you eat with real food – for example, instead of reaching for that packaged granola bar, reach for a handful of nuts and seeds.  Keep moving forward and be gentle with yourself as you make the changes to a more real food diet.  Let’s get real and understand that you don’t have to have an all-or-nothing perspective.  It takes time to find replacements for your favorite packaged foods.  Look at this like a journey to health and take one step at a time.  It’s all those little steps that add up to healthier you.

Try again and again and again.  It’s a learning process.  

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

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

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

Eat Like a Bariatric Expert with our Nutrition Plans.

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

Stay motivated with Bariatric Wristbands – post your results online !

30May

We all want to ramp up our metabolism to become a fat burning machine.  In order to do that, there are a few things that you can do that are easy to follow and they will increase your caloric burn.

Eat More Protein:  This is a great reminder to eat more foods that contain higher amounts of protein.  When you get more protein in your day, you will begin to have better energy.  If you have better energy, it also means that you have a better metabolic rate and this is going to help you to burn more calories and fat throughout the day.  Protein is a catalyst for lean muscle building and the more muscle you have, the more calories and fat you are going to burn throughout the day.  When looking to increase protein, turn to nuts, seeds, chicken, seafood, turkey and even some vegetables.

Eat Your Breakfast:  If you have time to only cook one meal a day, make it breakfast.  Get the energy you need for the day plus get your engine revved.  If you eat a satisfying meal first thing in the morning, your cravings will be reduced for the rest of the day and your appetite will be better controlled.  For the first meal of the day, include protein rich foods such as eggs, or a blended protein shake.  This will ramp up your fat burning engine.

Change your Exercise Patterns:  So doing the exact same workout over and over again is a big mistake that many people make.  If you want to burn fat and lose weight, you need to do something different.  Stalls and plateaus result not only from eating the same thing over and over again but also from working out the exact same way each time.  Try a bit of circuit training or add some intervals to your cardio routine (HIIT).  Instead of just going for your regular power-walk, add in a day of weight training.  If you work different muscles, you will burn more fat over time.

Pass The Cold Water:  We all know that we should drink more water but even better – drink cold water.  The more cold that water you drink is, the more it will raise your metabolism.  Keep a large pitcher in your fridge in order to have it on hand and to reduce the waste of plastic bottles.  You can also infuse your water with lemons or berries to make it more fun and favorable to drink.

Sheri Burke

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

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

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

Eat Like a Bariatric Expert with our Nutrition Plans.

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

Stay motivated with Bariatric Wristbands – post your results online !

22May

TO BEGIN WITH …

You just got back home after your bariatric surgery and you are feeling nervous and afraid to see what eating will feel like.  Is it going to feel weird or painful or hurt ? Is my stomach going to feel much different ?

As we move through the post op stages we can begin to worry that maybe not sufficient stomach was altered because we are not feeling that same fullness that we felt immediately following our bariatric surgery.  We  need to remember that there is an impact of how we experience being hungry and also being full once the stomach is altered.

TRACKING YOUR FOOD

There comes a point in time when we are able to eat a quarter cup of food and we start thinking that we are overeating.  The best way to figure out what we are eating is to use an app to track your food consumption.  I like MyFitnessPal.  It helps to really understand how much you are eating and whether your macros are on track as well as your caloric consumption.  You can use your app like a food log or a food journal.  Nobody said that tracking your macros needed to be done with a pen and paper.  An app makes it more fun.  

I always feel that if we are eating real, whole, live, natural, good quality food – then the need to track every single food is not as important.  Concentrate on making excellent food decisions.  Eat your protein and veggies first.  Don’t drink sugary beverages and try to get in a bit of exercise each day.  Make good decisions.  

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

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

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

Eat Like a Bariatric Expert with our Nutrition Plans.

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

Stay motivated with Bariatric Wristbands – post your results online !

15May

We are almost ready to shed a few layers of clothes.  Temperatures are rising – and we are thinking about beach days and lazing by the pool but … are you summer ready ?  And what small things can we do now to get the benefits we desire in time for the summer season ?

Commence with a Liquid:  If you begin your meals with a small soup that is broth based, it can help to cut down on the amount of calories you will consume while eating your meal. Another point is to have a bottle of water with you to encourage drinking as sometimes our hunger pangs are actually due to thirst.  

High Intensity Intervals:  We have all heard of HIIT and it’s all the rage because it works.  It helps your body to burn more fat.  Instead of just going for your regular walk, add some intervals to your walk and take up the intensity for a minute.  Do this several times throughout your walk.  If you like to jog, add a short sprint for 30 seconds every 4 minutes.  If you like to bike, take up the intensity for short bursts.  This small change in your exercise routine can really help torch calories and fat.

Food Journal: You don’t need to use a pen and paper.  Today there are so many apps you can download and they make it more fun to track food.  The science is clear and it says that it you write it down, you are less likely to overeat.  It’s a win/win.  

Ditch the Processed Foods:  Calories count and we often eat too many of them.  In order to not feel like you are depriving yourself, get rid of those processed carbohydrates which are extremely easy to over-consume.  Get rid of breads, pastries, sweets, and cereals and eat vegetables and fiber rich berries.  This makes it seem like you are eating a bigger plate while consuming fewer calories.

Pack Healthy Snacks:  One of the most important ideas is to plan your snacks.  This prevents snack-attacks that lead to poor choices and unhealthy options.  Pack a nutritious, clean snack to bring with you when you leave the house.  

These simple ideas can help you to get summer ready but it’s a great plan to follow all year.  These types of changes are simple and easy to sustain.  Lifestyle changes are the best way to reach your goals and maintain them. 

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

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

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

Eat Like a Bariatric Expert with our Nutrition Plans.

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

Stay motivated with Bariatric Wristbands – post your results online !

8May

I stay in contact with a lot of clients after they have had their surgery and one of the questions I have for successful clients is “how do you stay on track”.  If I know what they are doing to get such great results, I can then share this information with others who are struggling.  Here is a very short list of a few of the things that work together because it’s never just “one thing” but always a combination of things that get clients to reach their health goals.

For those clients who do not count calories or macros, they often keep their kitchen stocked with the items that they know will bring success.  Their fridge is filled up with items such as lettuce and cucumbers, unsweetened coconut or almond milk, ground pork and chicken breasts, plain greek yogurt and olives.  They don’t leave room for “slider foods” or items that will lead them down a slippery slope.  Having this rule in place means that nothing but real food is in the fridge to tempt them to go off course.  If they are not meal planning and they are having success, I find that they have plans in place for overall success.

Lots of successful clients will tell me that they start their day correctly by having a high protein breakfast or a high protein shake filled with tons of nutrients.  If they are not having eggs and veggies, they are making their own shakes with high quality powders and almond milk, mixed with a handful of berries and another handful of seeds.  They take a few moments to take care of themselves before leaving their homes in the morning and when they leave their homes, they are prepared with a packed lunch and a snack so that they have the tools to fight temptations while hungry.

Water – they drink water and they make it a priority to drink 8 glasses of the stuff every day.  Drink up and carry your water bottle with you to encourage you to drink more water.

I find that the most successful clients move more.  They find something that they love and they just get up and do it.  You can call it dance or walking or gardening or climbing a hill, or biking – they do some kind of physical activity a few times each and every week.  It is also a way to ward off depression and it’s great for the heart !  

I hear clients say “it’s so hard” when referring to healthy eating.  Eating fabulous meals of protein and beautiful colorful vegetables is not hard. Hard is having an illness or losing a loved one or a divorce.  This is the reminder that we need to take care of ourselves and to put ourselves first so that we are able to take better care of those we love.  You’ve got this ! Stay on track.  You are strong and fabulous !  

Now go drink some water please and have a stretch.

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

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

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

Eat Like a Bariatric Expert with our Nutrition Plans.

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

Stay motivated with Bariatric Wristbands – post your results online !