5Feb
Here are the bariatric rules for water intake:
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To eliminate waste and to keep cells, hair and skin hydrated – drink your water.  Drink at least 64 ounces of sugar free beverages per day.  Remember to stop drinking fluids 15 minutes before a meal and not to combine fluids together with your meal as it will quickly flush the food through your stomach.  Don’t resume drinking fluids for 30 minutes after you have eaten.
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Let’s chat about protein post bariatric surgery:
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Try to include 60 grams of protein every day.  Sixty Grams is the magic number and you will hear that number over and over and over again.  Guess what, 60 grams also has some actual science behind it.  The medical rule of thumb is .8 grams of protein for every kilo of IDEAL body weight – not your current weight but the weight that you should be ideally.
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So now that we know that 60 grams of protein is perfect – how do  we go about getting it ?  Prior to surgery we didn’t even get 60 grams on a daily basis so how are we going to accomplish this post surgery when we have restriction and a tiny tummy to fit that protein into ?  Getting to the “protein promise land” is not easy but we need to carve our own way to the land of protein peace and prosperity!
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Enter the protein supplement… it comes in all kinds of forms and the choices are endless.  The most popular route is to use a protein shake and mix it together with your favourite blender recipes.  This will pack a punch of protein PLUS they also count as fluids in your ongoing pursuit of consuming 64 ounces of fluids per day.  Another interesting fact is that our bodies cannot digest and assimilate more than 20 grams of protein per meal.  You can eat or drink 40 grams of protein BUT you will not be able to use it all and it will be wasted.  When supplementing, don’t feel pressured to purchase the shake with the highest grams of protein.  Just look for one that has 20 grams of high quality protein and you are good to go !
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In conclusion, protein is the building block that your internal organs, immune system and muscles require in order to function properly.  Protein is what will make you feel satisfied for a longer period of time.  Chew your protein and food slowly.  When you sit down to eat your meal or snack, first eat your protein, and then your vegetables and if you have space, complex carbohydrates are last.
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For a clean, high quality complete plant protein supplement: try Bariatric Food Expert Plant Protein Powder
 
  • A convenient specialized protein powder for bariatric patients/ 20 grams protein per serving
  • Easier to digest over regular shakes
  • Great tasting and blends well with your favorite smoothie ingredients
  • Premium, ,plant based protein for a complete amino acid profile
  • Gluten Free, DairyFfree, Non GMO, Zero Sugars, Soy and Lactose Free
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Get Bariatric Plant Based Protein  HERE
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About the Author: Sheri Burke is a Registered Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre and post bariatric patients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

Wanting more information about High Fat/ Low Carb Nutrition ?  Try our Bariatric Keto Plans

If you have a re-gain or a stall, you can reach out to the “Bariatric Food Experts” for the Bariatric Reset Program.

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 !

29Jan

Getting Enough Fiber After Bariatric Surgery ?

Why should bariatric patients take fiber and how much should they take?
Fibre is something that we hear about all of the time. We should be getting over 25 grams per day.  Why is this ?  and will the same recommendations be made after bariatric surgery ?    Below I have listed some of the reasons to include fiber in your diet as part of your healthy nutritional plan post bariatric surgery.
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Fiber Can Prevent Constipation 
Yes, we are going to go there !  I answer a lot of questions each day about bowel movements and I can tell you that many post op patients are not getting sufficient fiber in their diets.   Daily dietary fibre will increase the weight and size of the stool as well as soften the stool.  A bulky stool is easier to pass, decreasing your chance of constipation.  If you have watery or loose stools, fiber can help to solidify the stool because it adds bulk to the stool and also absorbs water. Add fiber into your diet slowly in order to avoid intestinal gas and the other side effects.  You will also need to drink plenty of water when you increase your daily fiber intake.
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Fiber Can Help With Weight Loss
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Fiber foods can take longer to break down in the digestive system.  This makes you feel full for a longer time period.  When you eat high fiber foods, they can take more time to chew and this will enable you to slow down your pace at meal time and allow yourself to consider how full you really are.
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Fiber Can Control Blood Sugar
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Fiber can slow down the absorption of sugar, and for those people with diabetes, it can help improve your blood sugar levels.  Consuming high fiber foods can also reduce the risk of developing type two diabetes.  Even though bariatric surgery can resolve type two diabetes in bariatric patients, adding foods rich in fiber can even further reduce the risk of experiencing a reoccurrence of type two diabetes.
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So we all agree that Fiber is terrific but how do we add fiber into our daily nutrition ?
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Here are a few ideas: Add a Fiber Supplement / Whole Grain is Best / Take Advantage of Ready to Use Precut Fruits and Vegetables/ Add Beans, Peas and Lentils
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For a fibre supplement: try Bariatric Food Expert Fiber Gummy
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  • Nurtures Your Digestive Health Naturally
  • Keeps Food Moving Through Your System
  • Great Tasting
  • Helps Maintain a Healthy Immune System
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Get A Bariatric Expert Fiber Supplement  HERE
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About the Author: Sheri Burke is a Registered Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre and post bariatric patients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

Wanting more information about High Fat/ Low Carb Nutrition ?  Try our Bariatric Keto Plans

If you have a re-gain or a stall, you can reach out to the “Bariatric Food Experts” for the Bariatric Reset Program.

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 !

22Jan

Sometimes we just need to stop and hit reset after weeks of over indulging, coming off vacation, or life getting in the way of healthy eating habits.  Here are some tips to get you back to feeling your best no matter what life throws at you.  Try to incorporate these ideas, one a week or a few to begin with and gradually build upon each one so that they become habits that actually stick.

Don’t skip meals – always eat a meal or snack within an hour of waking and never go more than 4-6 hours without having something.  This is the best way to keep your hormones balanced while keeping your willpower in check.

Follow the rule of three – at each meal, make sure your plate contains lean protein, lots of colourful fruits and vegetables and heart-healthy fats.

Stay hydrated – water is critical to regulating our body temperature.  Often we confuse hunger for thirst.  Try and start each meal with a glass of water or sugar-free beverage.  Not only is this a good reminder to drink, it may curb how much you take in at that meal too.

Eat-out less often – eating out can easily bring with it some unwanted calories.  Often times we lose sight of just how much we rely on food outside of the house for our daily routine.

Keep sugar and caffeine in check – overdoing it on sugar and caffeine can wreak havoc on our hormones.  Try and keep your caffeinated cup to the morning and switch to non-caffeinated versions as the day goes on.  By decreasing your caffeine and sugar intake, you’ll have more energy throughout the day as you’ll minimise the highs and lows.

Keep your supplements to the essentials.  We recommend “bariatric food expert multivitamin” to reap all the benefits from your diet and supplementation regimen.

Move more – find something that motivates you and aim for 30 minutes a day, whether it’s all the same time or broken up throughout the day.

Track it – tracking your food intake whether by paper or app keep you accountable and more likely to succeed.

Get your zzzzzz’s – sleep deprivation can increase the risk for disease, fuel our desire to eat, decrease our cognitive function and lead to moodiness and negativity.

Love yourself – it’s easy to beat yourself up when you get off track or fall out of routine.  Instead just get back on track at your next meal and start fresh.

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

Welcome to 2018 and I Salute You. I am here for you with open arms and tons of healthy advice.

Wanting more information about High Fat/ Low Carb Nutrition ?  Try our Bariatric Keto Plans

If you have a re-gain or a stall, you can reach out to the “Bariatric Food Experts” for the Bariatric Reset Program.

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 !

Make January 2018 YOUR Month!

16Jan

What if there was a way for bariatric clients to eat High Fat/ Low Carb … Are you close to your goal weight or stalled out ? maybe hit a plateau ?

On the fence about adding Keto to your bariatric journey or looking for a way to get started?

Then this email is for you…

  • Keto can seem daunting. 
  • Giving up your favorite foods…
  • Eating so much fat…

And you don’t even know how long you have to keep it up for!

The fact is, keto sounds way more difficult than it actually is. And you definitely don’t have to do it for life or even very long to see amazing results.

Personally, I love using Keto as a secret weapon for when I need it.

  • to lose those last lbs or to break a stall or plateau
  • to boost your energy for a stressful project…
  • to extinguish that brain fog…
  • or even as a way to just reset your body and get rid of sugar cravings.

For example, last week we launched the Ketogenic Bariatric 21 Day Plan. 

It’s been a busy few weeks of non-stop work…

And I know that if I had been eating sweet potatoes, bananas, or adding honey to my tea (all things that are nutritious but very high in carbs), then I would not have enough energy to write this email to you right now!

While you definitely don’t need to buy anything (except food of course) to start Keto, I also know that it can help to have some guidance when you’re starting out.

With the 21 day guideline/ meal-plan and a separate book loaded with keto recipes,  all the information you need to start and succeed on a ketogenic diet.

I know sometimes it can be overwhelming with so much info, so here are my suggestions for when you get the Bariatric 21 Day Ketogenic Plan:

1. Read through the Bariatric Ketogenic Diet Guidelines.  This is a quick read and is a great introduction to Keto. Choose your start date.

2. Then start eating! Choose some delicious & easy Keto recipes to make

  • Simple Meals
  •  Lose Fat/ Get Healthy
  • No Guessing
  • Get Results

3. Exercise a bit! Take a walk for 30 minutes each day.. 

You get all of these materials plus more …so please go check it out here.

Best wishes,

Sheri Burke RHN 

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

Welcome to 2018 and I Salute You. I am here for you with open arms and tons of healthy advice.

BARIATRIC KETOGENIC PLAN

If you have a re-gain or a stall, you can reach out to the “Bariatric Food Experts” for the Bariatric Reset Program.

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 Motivational Wristbands 4 Pack – post your results online !

Make January 2018 YOUR Month!

9Jan

Too much to think about and do?

Yeah, I definitely know that feeling, which is why I want to give you 3 simple tips to stay calm and stick with the plan during the tough times:

1. Don’t feel bad about having cheated a bit with your new food regime…

That doesn’t mean it’s OK to eat cake all day long, but it does mean you can move on from “food mistakes” and go back to a healthy nutrition plan the next day.

2. Keep it simple…

If cooking complicated dishes keeps you from staying on plan, then simplify things. Go for meat and veg and don’t count macros or measure – Keep it simple.

Stir-fries, salads, and soups make fast and easy , nutritious dinners. Or you can spend a bit of your weekend batch cooking everything. For this week, I made a large batch of chicken broccoli casserole, pork tenderloin and stewed cabbage, and cauliflower fried rice.  Sets me up to make this coming week a bit easier overall.

3. Get plenty of sleep…

Sleep is magical. It’s the least expensive medicine.  It not only helps your body recover, but it also lifts up your mood and helps you get rid of sugar cravings. 

I’ve always wanted to write a book called the Sleep Diet, but I fear it would be super boring – there’d be no amazing tricks, just advice you already know about taking care of your body (because in the end that’s what works!).

And on that note, I wish you a wonderful week and I’ll end with this Confucius quote:

“Life is really simple, but we insist on making it complicated.”

So take a deep breath, close your eyes for 60 seconds and rest your body and mind. You’ve got this !

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

Welcome to 2018 and I Salute You. I am here for you with open arms and tons of healthy advice.

BARIATRIC KETOGENIC PLAN

If you have a re-gain or a stall, you can reach out to the “Bariatric Food Experts” for the Bariatric Reset Program.

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 !

Make January 2018 YOUR Month!  

2Jan
 Wow, we did it and we have made it to the beginning of 2018.  We made it through all the parties and all the Christmas eating and now all of our thoughts will turn to diets and how to shed the lbs we put on over the holidays.  We are already being bombarded with the latest things that we need to do and we cannot open the newspaper or read a magazine without hearing about the latest and greatest.
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This is the DIET and WLS season so I wanted to discuss the different ways you can approach it and some different ways that you can go about it.  Remember, we are all biochemical individuals and what works for one person may not work for another.  Sure, bariatric surgery will work and we will lose weight but we must use our tool wisely if we want that weight to stay away and not find us again.  WLS resets the body and gets things right again and we are all grateful for having the surgery but the work continues because we need to find what our body likes and how to maintain our new weight.  The surgery is the tool but we need to use that tool wisely.  If we fall off track, we need to get back on track again.
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We can always ignore all the advice being thrown our way but sometimes we need a little extra help to get back on track. Any diet plan will work if you just follow it.  You need to choose one that suits the way that you like to eat and something that is sustainable for you.  Maybe this means cutting out sugar or refined carbohydrates for you ?  or maybe it means having more balance and exercise in your life.  Ask yourself what works best for you and set yourself up for success.  Because your neighbour did one plan and it worked for them, doesn’t meant that it will work for you if your body doesn’t like that specific way of eating.
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Here are two different ways of getting back on track – both plans work – both plans will get you where you want to be but you need to follow the plans.  They don’t work if you don’t work them.  WLS is for life so make your food work for you.  Reach out for support because we all know that support is an important part of the puzzle for long term success.
Welcome to 2018 and I Salute You.  I am here for you with open arms and tons of healthy advice.

If you have a regain or a stall, you can reach out to the “Bariatric Food Experts” for the

 

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

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 !

Make January 2018 YOUR Month!

Price list for Bariatric Procedures in Tijuana and Cancun