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.
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 these social situations with confidence and make healthier choices while still enjoying the experience.
Plan Ahead and Research: Before heading out to a restaurant or event, it’s beneficial to plan ahead. Many establishments now provide menus online, allowing you to review options in advance. Look for dishes that align with your post-surgery dietary guidelines, focusing on protein-rich, low-fat, and nutrient-dense options. If necessary, call ahead to inquire about special accommodations or menu modifications.
Communicate Your Needs: Don’t hesitate to communicate your dietary requirements to the restaurant staff or event organizers. Inform them about your bariatric surgery and any specific dietary restrictions you may have. Most establishments are willing to accommodate special requests, such as smaller portion sizes, substitutions, or modifications to suit your needs.
Opt for Smaller Portions: After bariatric surgery, your stomach’s capacity is significantly reduced. Therefore, opting for smaller portions is crucial. Many restaurants offer appetizer-sized or half-portions, which can be more suitable for your post-surgery needs. You can also consider sharing a meal with a friend or requesting a to-go box to save leftovers for later.
Mindful Eating and Slow Pacing: Practice mindful eating techniques when dining out or attending events. Slow down and savor each bite, focusing on the flavors and textures of your meal. Take small bites, chew thoroughly, and allow yourself time to feel satisfied. Remember, it takes about 20 minutes for your brain to register fullness, so pacing yourself is essential to prevent overeating.
Choose Protein as a Priority: Protein is an essential component of your post-bariatric surgery diet. When dining out, prioritize protein-rich options. Look for lean meats, seafood, tofu, or legumes. Grilled, baked, or broiled preparations are often healthier choices compared to fried or breaded alternatives. Don’t forget to include some vegetables or salad to round out your meal.
Be Mindful of Liquid Calories: While you may be vigilant about your food choices, it’s important to be mindful of liquid calories as well. Beverages such as sugary sodas, juices, and alcoholic drinks can add unnecessary calories and hinder your weight loss goals. Opt for water, unsweetened tea, or other sugar-free options to stay hydrated without excess calories.
Seek Support from Loved Ones: Your friends and family can play a significant role in supporting your bariatric journey. Inform them about your dietary needs and goals, and encourage their understanding and support. Surrounding yourself with a supportive network can make social situations more enjoyable and less challenging.
Navigating social situations after bariatric surgery may initially seem daunting, but with a little planning and mindfulness, it can become an empowering experience. By researching menus in advance, communicating your needs, choosing appropriate portions, and prioritizing protein-rich options, you can enjoy dining out and attending events while staying on track with your post-surgery goals. Remember, seeking support from your loved ones and practicing mindful eating are key elements to a successful and enjoyable social experience.
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.
Heat a large non-stick skillet over medium-high heat. Once hot, add the sausage, breaking up as it cooks. Season with salt and pepper. Cook until browned, about five minutes.
Add the garlic and the chili flakes. Sauté for about 30 seconds. Stir in the tomato sauce and cook for one more minute. Add the zucchini slices, cover, and cook for about three to four minutes.
Remove the lid, stir in the spinach, cover again, and continue cooking for another three to four minutes or until the zucchini is tender. Stir in the cottage cheese and half of the mozzarella cheese until well combined. Season with salt and pepper.
Turn off the heat and top with the remaining mozzarella cheese. Cover to let it sit until the cheese melts, about five minutes. Divide evenly onto plates and enjoy!
Notes
Leftovers: Refrigerate in an airtight container for up to four davs.Serving Size: One serving is equal to approximately two cups.Additional Toppings: Garnish with freshly chopped basil and Parmesan cheese.NutritionAmount per servingFat.......24gCarbs...17gFiber....04gSugar...10gProtein..21g
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 post-weight-loss surgery.
Identify Triggers: The first step in addressing emotional eating is to identify the triggers that lead to overeating. Stress, boredom, loneliness, and certain situations or emotions can act as triggers. Keep a journal to track your eating patterns and identify the emotions or situations that precede overeating. Recognizing these triggers empowers you to develop alternative coping mechanisms.
Build a Support System: Having a strong support system is essential in the journey of overcoming emotional eating. Connect with other bariatric patients, join support groups, or seek professional counseling. Sharing experiences, struggles, and successes with individuals who understand can provide encouragement and guidance.
Practice Mindful Eating: Embrace the practice of mindful eating to develop a healthier relationship with food. Pay attention to your body’s hunger and fullness cues, eat slowly, and savor each bite. Focus on the taste, texture, and satisfaction that food brings. Mindful eating helps you become more aware of emotional triggers and make conscious choices rather than turning to food automatically.
Find Alternative Coping Mechanisms: Discover alternative coping mechanisms that don’t involve food. Engage in activities you enjoy, such as going for a walk, reading a book, practicing yoga, or engaging in a hobby. These activities can distract you from emotional eating triggers and provide healthier outlets for your emotions.
Seek Professional Help: If emotional eating persists or becomes overwhelming, consider seeking professional help from a therapist or psychologist. They can help you explore the underlying emotional issues and develop effective coping strategies. Therapy can be an invaluable resource in addressing emotional eating patterns.
Practice Self-Care: Prioritize self-care to nurture your emotional well-being. Engage in activities that bring you joy and relaxation, such as taking a warm bath, practicing mindfulness or meditation, or engaging in creative pursuits. When you take care of your emotional needs, you’re less likely to turn to food for comfort.
Plan and Prepare Meals: Create a meal plan and stick to it. By planning and preparing your meals in advance, you are less likely to make impulsive food choices driven by emotions. Include a balance of lean protein, vegetables, and whole grains to ensure proper nutrition and satiety. Having a structured eating plan helps you stay on track and reduces the likelihood of emotional eating episodes.
Celebrate Non-Food Achievements: Reward yourself for non-food achievements. Instead of celebrating milestones with indulgent treats, find alternative ways to reward yourself, such as buying a new outfit, getting a massage, or treating yourself to a movie night. This shift in mindset helps break the association between emotions and food.
Addressing emotional eating is a crucial aspect of the bariatric journey. By identifying triggers, building a support system, practicing mindful eating, finding alternative coping mechanisms, seeking professional help when needed, practicing self-care, planning meals, and celebrating non-food achievements, bariatric patients can effectively manage emotional eating and maintain a healthy, balanced lifestyle. Remember, it’s a journey, and each step you take toward addressing emotional eating brings you closer to long-term success.
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.
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 couples, mothers, and daughters, or best friends who undergo weight loss surgery together find immense strength and understanding in their shared experiences. In this article, we explore the importance of solidarity and how it can positively impact the weight loss surgery journey.
The Power of Shared Experiences: Having a companion who walks a similar path can be a tremendous source of comfort and encouragement. Couples who undergo weight loss surgery together often find solace in knowing they are not alone. They can openly discuss their challenges, fears, and triumphs, providing a safe space for emotional support and understanding. Sharing this transformative experience can deepen their bond, resulting in a stronger relationship built on mutual respect and empathy.
Unmatched Understanding: While friends and family members may offer well-intentioned support, it can be challenging for them to fully comprehend the complexities of weight loss surgery. However, when partners have bariatric surgery together, they share a unique understanding. They are intimately familiar with the physical changes, dietary adjustments, and emotional ups and downs that accompany the process. This shared understanding eliminates the need for constant explanations and allows for deeper, more meaningful conversations.
Motivation and Accountability: Embarking on a weight loss journey requires dedication and perseverance. Having a solid support system can provide the motivation needed to stay on track. When two individuals undergo surgery together, they become each other’s cheerleaders, celebrating milestones and encouraging healthy habits. This mutual motivation helps create an environment of accountability, where both parties strive to maintain their commitment to long-term success. Whether it’s hitting the gym, trying new recipes, or attending support group meetings, having a partner to share these experiences strengthens the resolve to achieve weight loss goals.
Emotional Resilience: Weight loss surgery can trigger a range of emotions, including excitement, anxiety, and even moments of doubt. Having someone by your side who intimately understands the emotional rollercoaster can be invaluable. Undergoing surgery together can provide unwavering emotional support during the highs and lows. They can lend a listening ear, offer advice from firsthand experience, and provide the reassurance needed to navigate challenging moments. This emotional resilience can help individuals stay focused on their goals and maintain a positive mindset.
Celebrating Success Together: One of the most rewarding aspects of weight loss surgery is celebrating the milestones achieved along the way. Whether it’s losing a significant amount of weight, reaching a health-related goal, or improving overall well-being, having a partner to share these victories amplifies the joy. Partners who undergo surgery together can celebrate their successes collectively, creating a support network filled with shared triumphs and pride.
The journey through weight loss surgery can be transformative, and having a strong support system is crucial. Solidarity plays a vital role in this process, offering partners a unique bond and unwavering support. Through shared experiences, unmatched understanding, motivation, emotional resilience, and the celebration of success, these individuals find strength and comfort in knowing they are not alone. If you’re considering weight loss surgery, exploring the possibility of undergoing the journey with a loved one may provide the extra support needed to navigate the challenges and achieve long-term success.
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.
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, you can regain control and get back on track toward your weight loss goals.
Let’s explore the power of going back to basics, including the benefits of meal planning, grocery shopping, and food preparation. And for those seeking bariatric-friendly options, the “Bariatric Expert” app provides a wealth of resources, including free meal plans and recipes to help you on your journey.
The Power of Going Back to Basics:
When you find yourself straying from your diet, it’s important to remember that you have the power to reclaim control.
Going back to basics means returning to the fundamentals of healthy eating that have helped you succeed before. By simplifying your approach and refocusing on nutritious choices, you can regain momentum and confidence. It’s not about dwelling on past mistakes, but rather using them as opportunities for growth and learning. Embrace the power of simplicity and start afresh with a renewed sense of determination.
Meal Planning: Your Roadmap to Success
One of the most effective strategies for getting back on track is meal planning. By taking the time to put together a well-balanced and tailored meal plan, you regain control over your eating habits. Consider incorporating bariatric-friendly options that align with your specific dietary needs. The “Bariatric Expert” app, available for download in the App Store, offers a plethora of free bariatric meal plans to help guide you towards healthier choices. By planning your meals in advance, you eliminate guesswork, reduce impulse eating, and ensure you have nutritious options readily available.
Grocery Shopping: Stocking Up on Success Equipped with your meal plan, it’s time to hit the supermarket and stock up on the necessary ingredients. Make a list and stick to it, focusing on fresh produce, lean proteins, whole grains, and healthy fats. Avoid aisles with processed and sugary temptations. With a well-prepared shopping list in hand, you’ll minimize the chances of impulse purchases and be more likely to make healthier choices. Remember, a well-stocked pantry and refrigerator will serve as a reminder of your commitment to your well-being.
Food Prep: Setting Yourself Up for Success
Food preparation is a game-changer when it comes to maintaining a healthy diet. Take some time to chop vegetables, portion out snacks, and cook in bulk. Preparing meals and snacks in advance saves time and ensures that you have convenient, healthy options at your fingertips when hunger strikes.
Consider utilizing the bariatric recipes available on the “Bariatric Expert” app to inspire your meal prep efforts. By investing a little time upfront, you’ll save energy and avoid making impulsive, less nutritious choices when hunger or fatigue sets in.
When setbacks occur on your weight loss journey, remember that going back to basics can be your saving grace. Embrace the power of meal planning, grocery shopping, and food preparation to regain control over your eating habits.
And for those seeking bariatric-friendly options, the “Bariatric Expert” app offers a wealth of resources, including free meal plans and recipes tailored to your needs. With determination, focus, and the right tools at your disposal, you’ll be back on track and feeling your best self.
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.
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 changes, individuals can transform their lives, not only benefiting themselves but also inspiring their loved ones to embrace healthier habits.
Let’s explore the importance of creating simple healthy habits, from nutrition and exercise to sleep and hydration, and how these habits can positively impact both individuals and their support systems
Nutrition: Fueling the Body for Success
When it comes to weight loss and maintaining a healthy lifestyle, nutrition takes center stage. Bariatric clients must pay close attention to their food choices, focusing on nutrient-dense options while being mindful of portion sizes. By gradually incorporating whole foods, lean proteins, fruits, vegetables, and whole grains into their diets, individuals can nourish their bodies, improve energy levels, and support weight loss. Encouraging family and friends to join in on nutritious meals fosters a supportive environment and reinforces positive eating habits for everyone involved.
Exercise: Move Towards a Healthier You
Regular physical activity is essential for bariatric clients looking to enhance their weight loss efforts and overall well-being. Engaging in exercises that they enjoy, such as walking, swimming, or cycling, can make the journey more enjoyable and sustainable. Incorporating family and friends into these activities not only provides companionship but also creates a sense of accountability and motivation. By focusing on consistency rather than intensity, individuals can gradually increase their fitness levels and improve cardiovascular health, leading to long-term success.
Sleep: The Often Overlooked Key to Health
Adequate sleep is a crucial but often neglected aspect of a healthy lifestyle. Bariatric clients should prioritize getting the recommended seven to nine hours of quality sleep each night. Sufficient rest promotes hormonal balance, reduces stress, and supports weight management. Establishing a consistent bedtime routine, creating a relaxing sleep environment, and engaging in relaxation techniques can help improve sleep quality. By emphasizing the importance of restful sleep within their support systems, individuals can encourage better sleep habits for both themselves and their loved ones.
Hydration: Nourishing from the Inside Out
Staying adequately hydrated is vital for bariatric clients and plays a significant role in overall health. Sipping on water throughout the day helps curb appetite, improve digestion, and maintain optimal bodily functions. Encouraging the consumption of water within their social circles can create a ripple effect of positive change. To make hydration more enjoyable, individuals can infuse water with fruits or herbs, carry a reusable water bottle, and set reminders to drink regularly. Prioritizing hydration fosters a healthier lifestyle and sets an example for others to follow.
In the pursuit of weight loss and improved well-being, bariatric clients can find success through the power of simple healthy habits. By focusing on nutrition, exercise, sleep, hydration, and involving their support systems, individuals can create positive changes that have far-reaching effects. These small, sustainable adjustments not only benefit the individual but also inspire their loved ones to adopt healthier habits. Remember, every step, every healthy meal, and every good night’s sleep contribute to a journey of transformation and empowerment. Together, let’s embrace simple healthy habits and pave the way to a healthier, happier life.
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.
