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Full Bariatric Eating Plan – Bariatric Edition

What does a “full bariatric eating plan” look like?

It’s going to look different for different people. 

 

Remember, we are biochemical individuals, and we are all at different stages in our journey. What works great for Karen, doesn’t work the same for Ken.

 

Our lives are not always the same.  Sometimes we are more active.  Sometimes we have higher stress levels.  Some of us are dealing with complicated health issues.  Our diets are going to change a bit as life throws different challenges our way.

 

Some of us are vegans, vegetarians, carnivores.

 

Some of us have food intolerances to gluten.

 

Some of us have sensitivities to dairy.

 

It’s complicated.

 

Some of us don’t like onions (me).

 

There is not a “one size fits all” dietary plan that I preach but there are some defined, logical suggestions that I like to make as I move my clients from liquids, to purees, to soft foods, to a full bariatric diet.

 

Anytime somebody reaches out to me and tells me that they have had a bit of a regain and they want to go back to a “liquid diet”, or a “pre-op diet”, I need to explain that it doesn’t work the same way when you perform a pre-op diet when you are 230 pounds as opposed to 180 pounds.  It is not going to have the same effect.  My best suggestion is to follow the “full bariatric eating plan”.

 

What does this look like?  Here are some suggestions, and reminders of how the bariatric full eating plan looks 4 to 6 weeks post-op and beyond.  Remember, I make suggestions, but you ultimately make decisions.

 

  • We don’t snack or graze. 
  • We eat 3 times a day. 
  • We plan our meals.
  • We use a food journal or a food log.
  • We choose a handful of protein and add a few bites of veggies.
  • We eat until we are full, not overly full.
  • We fill the pouch enough so that we can go hours between meals.
  • We drink zero-calorie beverages between meals.
  • If we want to eat nuts, seeds, butter, cheese, olives, pickles, etc., we do it DURING our meals (not between).
  • If the scale stalls, we remove all processed foods (think proteins shakes, bars, quest chips, keto store-bought crackers, etc.).
  • We take a walk each day or add some type of exercise each day.
  • We control our stress levels.
  • We get an extra hour of sleep each night.
  •  

These are some guidelines that I set for my clients when they are a month to six weeks post-op.  Doesn’t this just make perfect sense?  When I write the list above, I can see three things, right away, that I can change TODAY to get the scale moving again tomorrow.

 

Can you see three things that could help you? If you can, let me know what jumps out of the page for you.  Curious minds want to know. (Me, I am that curious mind).

 

 

Healthy Hugs,

 

 

 

 
 

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

 

 

 

 

 

 

 

Eating More? Bariatric Edition

What happens when hunger returns?

 

Allow me to set the scene. 

Betty had surgery 6 months ago.  In the beginning, she was very worried because she could only eat a few bites.  I can remember our first post-op calls.  She was so concerned that she had so much restriction.  I calmly explained that this is how the sleeve is supposed to feel immediately and for the first few months post-op.  This is also when the greatest weight loss occurs.  I also let her know that the day would come when she would reach out to me again because she was suddenly eating more.  I don’t know if she believed me at that time.

 

Fast forward to 6 months post-op. 

 

Betty reaches out to me and is very concerned because her weight loss has stalled, and she is very hungry again.  Her scale has not budged in about 6 weeks.  She is ravenous.  She wants some assistance.

 

How do I help Betty out?  I know that many of you know exactly “what Sheri would say/do”. 

 

The dialogue goes like this …

 

  • Sheri: Betty, I really need a food log from you.  I need to know exactly what you are eating, drinking each day.  How is your activity level?  Stress levels?  Sleeping patterns?

 

  • Betty: Sheri, I am hardly eating anything. I have some coffee for breakfast.  Maybe one protein shake.  I have chicken and lettuce for lunch and dinner. I am in a panic because the scale has STOPPED….

 

  • Sheri: Okay Betty. Let’s review.  What did you eat for breakfast yesterday?

 

  • Betty: Breakfast yesterday was a coffee with cream and sugar-free vanilla flavoring with a protein shake added.  I then had some eggs with cheese and sausage.

 

  • Sheri: Okay.  What about snacking between breakfast and lunch yesterday?

 

  • Betty: Yesterday wasn’t a normal day. I had a protein cookie that a co-worker insisted that I try and some almonds that I brought with me.

 

  • Sheri: Okay. What about lunch?

 

  • Betty: I packed some cheese, crackers, pepperoni, olives, grapes.  I ate them throughout lunch and then for my snack in the afternoon.

 

  • Sheri: Okay. What was for dinner?

 

  • Betty: Normally I make dinner but last night I went through the drive-thru.  I normally NEVER do that.  I got myself a chicken burger, but I threw away the bun.  It was the fried kind but that’s ketogenic so that’s okay in my books.

 

  • Sheri: Did you snack after dinner?

 

  • Betty: Normally I never snack after dinner but last night my neighbor brought over a piece of cake because it was her daughter’s birthday.  It was a low-carb cake as she replaced the flour with almond flour, so I was fine to eat it.

 

_____________________________

 

Let’s review now. We can safely say that Betty was NOT eating just chicken and lettuce and stalling out the scale.  I have these conversations every single day.  I think we need to get honest with ourselves.

 

When I eat like crap, I call myself out.  I don’t pretend that I am eating perfectly.  If I want to stall my scale and even have a regain, I will eat like Betty is eating. I will drink processed protein shakes. I will snack between meals.  I will take excessive amounts of time to finish up my food, never really feeling satisfied. I will eat foods that are fried/ processed/ low quality.  I will eat foods that are supposedly “ketogenic”.

 

When we veer away from whole, live, fresh, natural, good quality food – we venture out of the “safe zone”.  This is fine if you are looking for maintenance.  This is not fine if you are looking for weight loss.

 

This is how I will respond to Betty.

 

Sheri:  Betty, I think you need to start logging your food again.  I think it is time to remove the protein shake.  There is no reason to keep it in your diet while you can EAT your protein. Those shakes are processed and can be in part while the scale has stalled.  Betty, I want you to follow this diet for the next 3 days just to see how your scale responds.

 

  • Breakfast: coffee, water,  and one to two eggs any style.  
  • Lunch: ½ a chicken breast or 4 ounces of tuna/ salmon with cucumber slices
  • Dinner: 4 ounces of lean beef or fish with a few bites of low-carb veggies.
  • No snacking.  No grazing.  No “ketogenic treats”.  No cheese.  No processed meats.  No nuts/ seeds.
  • Fill your pouch at your mealtime.  Make sure you are satisfied before finishing up.
  • Take a 30-minute walk after lunch or dinner.
  • Drink plain water.
  • Report back to me in 4 days.

 

_______________________________________

 

Betty called me back.  She lost 3 pounds and is feeling less hungry, has better energy, and is happier and sleeping soundly.  The problem has been solved.  Now it is up to Betty to continue down this road. 

 

Bottom line:  Sometimes we allow poor food choices to creep back into our new lifestyle. This is fine while you are in maintenance and not actively trying to lose weight.  If your blood sugars are fine and you are feeling great, then you do you Boo!!  If the scale creeps up, it’s time to pull up our boots and get back to work.

 

I hope this helps.  Betty is not alone.  Sometimes I am Betty too!

 

Healthy Hugs,

 

 

 

 
 

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

 

 

 

 

 

 

 

One “off” day – Bariatric Edition

One “off” day?

Don’t’ allow it to turn into a week/ month/ year.

 

It happens to ALL of us.  Saturday rolls around, we head out to brunch with a few friends.  We order eggs benedict and a mimosa.  The plate comes with home fries, bacon, toast.  We eat it ALL.  It’s wonderful and we are stuffed.

 

Later in the day, we visit a local market and there is a stand with homemade ice cream.  Yes, please!!  I will take a scoop of chocolate and butter pecan.  It’s so so so so good.  They even put a homemade cookie on top of my cone. 

 

We shop a bit, eat a bit, stroll a bit. All in all, a wonderful Saturday.

 

What’s for dinner?  Well, I haven’t had pasta in AGES.  Maybe I could whip up a mac and cheese, or a lasagna.  What goes with pasta?  Homemade bread goes with pasta, and I happened to pick up a gorgeous freshly made, local loaf of bread at the market.  I also have some gorgeous butter that I found at the same market.  What a coincidence.  Dinner is going to be so amazing.

 

Dessert?  I am so stuffed I couldn’t.  Well, maybe a slice of peach cobbler.  The lady at the market told me that she just made it last night.  It will go perfectly with some vanilla ice cream.

 

Sunday morning, I roll out of bed feeling tired, and lethargic, and heavy.  What did I do yesterday?  I am in a food coma.  I can hear the kids whispering about pancakes or French toast.  What a great opportunity to use the real maple syrup I bought at the local market yesterday.  French toast, eggs, Canadian bacon, and maple syrup.  What a way to start the day.  But first, I want to try that pumpkin spiced latte recipe that I saw online.  Fall is in the air.

 

I don’t feel like cooking dinner. I cook all week long.  What about ordering a pizza?  The whole family agrees.  Deep Dish Pizza and a good movie are exactly how we should end our weekend.  Yeah.  Pizza without a glass of wine?  Don’t mind if I do.  Maybe two glasses? 

 

Monday rolls around.  What a great weekend but I feel like C&%$.  Now what?  Ugh.  This is where I need to “reel it in” … bigtime.  I do not want to have a 10 pound regain so now is the time to get serious about my diet again.  It’s way too easy to just rinse and repeat what happened on the weekend. 

 

I already have friends calling me to make plans for Wednesday at lunch.  We have a little office party with a charcuterie planned for lunch on Thursday.  Friday is “let’s order pizza” in for lunch. I can see all my hard work spiraling out of control.

 

STOP.  This is not worth it.  Like not at all. 

 

This little “weekend extravaganza” can turn into a month-long extravaganza if I am not careful. 

 

What about having a potluck “low carb lunch” with the friends on Thursday with a walk afterward? I am sure they will be on board.  What about suggesting a salad bar instead of pizza for lunch on Friday?  Everyone can bring some veggies/ protein and I can make a healthy salad dressing.  I am sure the others will be happy with this idea.

 

Sometimes life gets in the way but instead of giving in to the temptation of allowing one weekend of “fun eating” to derail you. Put a solid STOP to it and get back on track right away. 

 

Weight yourself.  Yes.  Don’t shy away from the scale.  Just seeing that number move up a few pounds should be enough inspiration to get back on track. 

 

Make a meal plan.  Failing to plan is planning to fail. 

 

Start logging your food again.

 

Add some extra physical activity to your days. Take a walk each evening after dinner.

 

There are so many ways to put a stop to undesirable behaviors, but you must WANT to do it.  Going with the flow is so much easier at times but I want YOU to SWIM UPRIVER with me.  I want you to do things differently.  I want you to put yourself first and stay the course.

 

Have your weekend – eat the ice cream.  Enjoy the pizza and wine…. And then STOP.  You did it. You enjoyed it.  Now it’s time to get back to work.

 

If this helps one person, I have done what I have set out to do.

 

Heathy Hugs,

 

 
 

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

 

 

 

 

 

 

 

Benefits of Bone Broth – Bariatric Edition

… why you should consider making some today.

 

High-Quality Bone Broth is on the menu this week. I’ve attached an easy recipe to follow so we can all have some on hand.

 

But why bone broth?  And, what even is bone broth?

 

I am always talking about bone broth to my clients.  I want them to discover this amazing liquid.  The simple recipe I’ve attached can be tweaked in many different ways to suit your taste buds.

 

It may sound “icky” but bone broth is a liquid containing brewed bones and connective tissue.  Yes, you’ve heard that right.  It differs from “stock” in that the bones are brewed low and slow for many hours. This releases the bone marrow and gives you a liquid rich in collagen.

 

Drinking bone broth can benefit your joints and digestive system.  It can even help with hair loss, which so many people have issues with post-bariatric surgery.

 

Bone broth can help heal the gut and may help reduce inflammation. There is an important amino acid in bone broth called glutamine.  Glutamine can be helpful with digestion also.  This means that a daily dose of bone broth may be a very easy way to get anti-inflammatory amino acids into the stomach.

 

You can make bone broth from just about any animal – pork, beef, veal, turkey, lamb, bison, buffalo, venison, chicken, or fish.

 

The recipe I’ve included here – is for beef bone broth but you can exchange it for any of the animals I’ve mentioned above!  Don’t like the beef version? Make it from chicken.  Doesn’t have enough flavor for you?  Then add more seasonings to your liking.

 

We are boiling down animal bones and connective tissue.  We can then use this nutrient-dense stock as a warm beverage, for your soup, and sauces.

 

Animal bones are rich in calcium, magnesium, potassium, phosphorus, and other trace minerals.  These are the same minerals that we require to strengthen and build our bones.

 

As all the ingredients simmer in your pot, instapot, or crockpot, their nutrients are released into the water in a form that our bodies can easily digest and absorb.  So many of us don’t get enough of these nutrients in our diets, so drinking bone broth is such a great way to get more.

 

Trust me.  The cooler weather is coming, and it would be so wonderful to add a beautiful, nutritious cup of bone broth to your mornings.

 

Don’t knock it till you try it (I like mine with a squeeze of lemon or lime).

 

BONE BROTH RECIPE HERE

 

Healthy Hugs.

 

 

 
 

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

 

 

Calling all Soup-O-Holics – Bariatric Edition

Calling all Soup-O-Holics!
 
Who doesn’t love a bowl of warm, creamy goodness?
 
I am going to provide you with some of my favorite creamy soup recipes.
 
Sure, soup was great before surgery. Post-surgery, soup is even more amazing. You can pack quite a punch of nutrition in a cup of homemade soup!
 
What about canned or packages soups? No No No
Please stay away from the cans and packages especially when it comes to soup. They are filled with sodium, artificial colors, flavors, emulsifiers, stabilizers, sugar, artificial sweeteners …. do I even need to continue?
 
Let’s make our soups at home and be sure of what is in our bowls. We have total control this way. Soup is one of the easiest things to make. Soup also freezes well. You can make a big batch and have it on hand in individual containers in the freezer.
 
One of my favorite tricks is to add a big spoonful of greek yogurt to my soup before serving it. This increases the protein content and provides a creamy texture. I also love topping my soups with a sprinkle of sesame seeds, or sunflower seeds. This adds a dose of protein and healthy fat.
 
Do you ever feel like you are not getting enough vegetables or fiber in your diet? Enter soup. You can prepare a soup to increase your diet in whatever you feel is lacking. Not enough green veggies? What about cream of broccoli soup? Lacking in the protein department? What about cream of chicken soup, or a black bean soup? Would you like to get some more healthy fats in your diet? Why not top your soup with some small chunks of diced avocado?
 
I love creamy soup.
 
Click here to download some of my easy creamy soup recipes!
 

Healthy Hugs.

 

 

 
 

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

 

 

Never Reached Goal? – Bariatric Edition

Have you never reached your weight loss goal post-bariatric surgery?  What were your reasons? 

 

  • Was your diet the issue?
  • Did you get more active post-surgery?
  • Was it due to stress?
  • The pandemic?
  • Did you reach the goal and then slowly gained some back?
  • What was your story?  I want to know your “why”.

 

I also want to give you some suggestions on how to get back on track and reach that goal of yours. 

 

Most of the time, your tool is still intact.  Is it your diet that has derailed you?  We have total control every single day. We decide what goes into our meals and our mouths.  Sometimes we just need a gentle nudge to get things moving again.

 

I find that the easiest way to stall the scale or to experience regain is to add back snacks and grazing.  If we are all eating 3 meals a day without snacks, it is very hard to gain weight.  The pouch is there to restrict portion size.  This is like an internal brake but, if we continue eating between meals, this is when it gets tricky.

 

If we are eating 3 meals a day and feeding ourselves between meals, it becomes very easy to gain weight.  Sure, we are eating more calories, but we are also raising blood sugars and insulin levels every time we put something into our mouths.  High insulin levels make it much harder to lose weight.

 

If high insulin levels make it harder to lose weight, what happens if we have beautiful low levels of insulin?  BINGO – it makes it easier to lose weight.

 

So, let’s try to keep those insulin levels lowered if we are planning on jumping back on the weight loss train. 

 

How do we keep insulin levels lower?  We choose wisely when we eat our meals, and we don’t continuously snack and graze throughout the day. Our meals will consist of protein, fiber, and healthy fat.  With a plate that looks this way, insulin levels will remain steady or slightly elevated.  We feed ourselves correctly and set ourselves up for weight loss success.

 

I often receive text messages, and emails from my clients who have experienced a regain or scale stall.  They are very worried and unsure as to what to do.  I always say, “look to your diet”.  The answers are there.

 

If it is a regular post-op 3-week stall.  There is nothing to do but push through it.  It is normal.  But, if you are a year post-op, not at your goal, and the scall has stalled for two months… it’s your diet.  It’s time to tweak it and start logging everything you are consuming.  The answers are there.  You just need to search a bit for them.

 

I often post food plans that you can try to get the scale moving again. I’ve attached 3 links to those meal plans.  I encourage you to take a look at them and choose one of them to get back on track.  Sometimes, keeping things super simple, will break a stall and kick regain to the curb.

 

Sheri’s Slim Down Summer Plan – Bariatric Edition

 

Free Ketogenic 6 day Bariatric Menu – Bariatric Edition

 

Re – New Your Bariatric Commitment Meal Plan

 

If you choose to try one of my simple meal plans, reach out and let me know about it.  I can help you to stay accountable along the way.

 

Healthy Hugs.

 

 

 
 

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

 

 

Skinny Shaming – Bariatric Edition

Ever hear the expression “skinny shaming”?  I bet that most of us would be tickled pink to be skinny-shamed.  What concerns me more is how it affects us and what it does to our weight loss goals.

 

Let’s paint the picture.  Mary has bariatric surgery.  She starts out at 245 pounds. She’s 45 and stands 5’6” tall. 

 

4 months post-op, Mary is doing GREAT!!  She’s just approached onederland.  She now weighs 197 pounds.  She is feeling fabulous.  She’s off her blood pressure medications and her anti-depression meds.  She’s started a walking program with some yoga classes twice a week. She’s sleeping better, happier overall and she has almost no pain in her joints.

 

Mary bumps into Karen.  Karen looks her up and down and says “WOAH, you have lost some weight Mary”.  Mary smiles and says, “thanks so much”.  ‘

 

Karen then says “be careful because you are looking very thin.  You can start to look older or sickly if you lose any more”. 

 

Like WTH?!?! 

 

Why do people say/ do this to their friends/ relatives? 

 

It’s obvious that Mary is not yet at her goal weight.  She set her goal at 150 pounds.  That’s 48 pounds away.  Mary starts to worry that she is looking old, sickly, unwell.  She is still in the “obese range” for her BMI so she starts to feel confused. 

 

Next stop. Mary picks up her son at school.  The teacher who is organizing pick-ups that day, Dolly, mentions to Mary that she is looking great!  Then she says something else.  She asks Mary if she is planning on losing any more weight.  Mary proudly says, “just 48 pounds more to go”.   Dolly leans in and says “be careful because you are looking awfully tiny. Plus, if we get too lean all our wrinkles show”. 

 

Mary pulls away from the curb and thinks to herself, “maybe I should have ordered that Frappuccino instead of the plain coffee with cream this morning.

 

BAM – see what happened there?  Karen and Dolly maybe have just sabotaged Mary’s weight loss efforts.

 

Mary orders the Frappuccino the next day.  She orders it the next day also.

Hmmmm, her weight loss has stalled out a bit?  What’s going on? 

 

Not only has she switched her morning coffee routine, but she’s also started to join her regular work crew at the “snack table” at 11 am.  What’s the damage that a cookie or two will do? 

 

….. and this is exactly how it starts.

 

Why am I telling you this story?  I want to talk about it.  I want to put it out there because if this has not yet happened to you, it WILL.  I promise. 

 

I also want to put it out there because it’s happened to me personally.  I know what my perfect weight is.  It’s the place where my hips don’t hurt, and I feel great in my own skin.  I feel more energetic, I sleep better, and I want to do more activities.  If my 140 pounds at my 5’7’’ height bothers you, then look away.  What else can I say? 

 

Skinny shaming isn’t exclusive to the weight loss surgery community.  It also belongs to anyone who loses weight with diet or exercise.  It’s out there and it is playing with people’s heads.

 

Skinny shaming leads to regaining.  I guarantee you that if you get two “you look too skinny” remarks, no matter what your weight is, those French fries start to look really good!  Donuts? Sure, why not?  “I’m skinny anyways”. 

 

Please beware.  Put on some blinders and don’t allow those skinny shamers to ruin your road to GOAL.  It’s like a speed bump that is placed in front of you when you are cruising along.  Jump over it and just continue along your way. 

 

If it’s happened to you, and you want to vent, hit me up.  I get it.  I can set you straight again.

 

Healthy Hugs

 
 

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

 

 

I Make Suggestions You Make Decisions? – Bariatric Edition

 
I have a wonderful career. I get to meet you. I get to see you THRIVE. I get to accompany you on your weight loss journey. Imagine how beautiful it is for me to watch my clients crush their goals, and recover their health.
 
I get to see NSVs every day. Your wedding ring is too big. You can cross your legs again. You can buy knee-high boots because your calves fit in them! You get to ride on roller coasters. Your clothes are too big. Your energy level is higher than you can remember. You sleep better. You got to stop taking your meds! You climb mountains. Your drivers’ license doesn’t look like you anymore. The NSV list is extensive!
 
Sure, the “surgery route” is not the easy way out. It is surgery. It means international travel. It’s expensive. It involves a recovery period. The first few months are not easy. There is a huge learning curve. The “new normal” is not fun in the beginning. Having a tiny tummy sounds wonderful until you actually have that tiny tummy. What happens when you have one bite too many?
 
There is so much to learn. It feels overwhelming. What do I eat? When do I eat? How do I eat? How can I drink? What protein shakes should I use? When do I take my vitamins? Will I be able to exercise? How is the recovery period? How long before I can swim in a pool? What kind of restrictions will I have? ….. these are just a sample of the questions I get asked each day.
 
I am happy to say that I am able to answer every one of your questions. That’s my job! I’ve been working as a bariatric surgery coordinator since 2008. That’s a whole lot of years! I want to empower you with the knowledge I’ve learned over my career. I want you to truly understand the process. Your bariatric tool is not a magic wand. It is a tool that doesn’t come with a manual but,,, I have the answers you are searching for. I have that learner’s manual for you.
 
I make suggestions. You make decisions.
 
That’s how this goes. I can teach you how to use your tool but ultimately, it is you who decides what they are going to do.
 
Here is an example. Gatorade. I don’t like Gatorade and I discuss this with each client during our pre-op call. I explain “why” I don’t like Gatorade and I give suggestions for other, better products that you can use for electrolytes. Ultimately, you will be the one who buys the Gatorade, or not.
 
Juice. Juice is not something that we should be drinking while actively trying to fix our insulin resistance issues. It’s very high in fructose, which is essentially SUGAR. If you choose to drink juice, this will be your decision.
 
That’s because I make suggestions. You make decisions.
 
I am not going to “juice-shame” you. I am not going to “gatorade-shame” you. But, I am going to gently explain “why” there are better options. I am going to make these suggestions because I care. I am going to make these suggestions because I want to do my job well. Doing my job well means teaching you the reasons why I make the suggestions that I make. I am not making these things up. I want you to have the BEST user manual out there.
 
I love talking about food with you. I could talk about food all day long. Actually, I do talk about food all day long! I want to show you the best way to lose weight and the best way to maintain your weight loss. I want to teach you all the “tricks”. My main trick is to teach you about what real food is. How to avoid processed food traps. How to create healthy meals. How not to be at the mercy of the food manufacturers. How to avoid the blood sugar roller coaster.
 
I want you to win. I want you to feel confident in your food choices.
 
I make suggestions. You make decisions
 
Please reach out to me if you are unsure about your bariatric tool. Don’t go to some big forum to post your questions. Well, sure, post there but also shoot me an email. I want to help you figure this out. It’s a HUGE part of the puzzle. This is not “surgery and done”. This is surgery and let’s dig in and learn on a continued basis.
 
None of us, me included, has a perfect diet, or a perfect workout plan, or a perfect sleep/ stress routine. We are striving for progress and not perfection. As long as we continue to learn, we are going to continue to grow.
 
I make suggestions. You make decisions.
 
Healthy Hugs,
 

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
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Regain – Why Does Regain Occur? – Bariatric Edition

Regain – Why Does Regain Occur?

 
We have a lot of new clients who have joined our closed support group and we also have a lot of new clients who have recently had surgery. I often get this question asked, “why does regain occur”.
 
My new clients seriously do not understand the concept of regain, what it is, and why it occurs. I wanted to address this topic for them today. It’s also a great reminder for our bariatric veterans who absolutely understand the concept of regain and need a gentle reminder.
 
I know that when you are newly operated and have your new sleeve or bypass intact, that you cannot phantom the idea of regain. I mean, how can anybody have a regain when their stomach is so teeny tiny? Water is hard to get down. Will I ever be able to eat chicken? How can I live on so few calories/ nutrients each day?
 
This is what it feels like to be newly operated and I am here to tell you that “this is only a phase, and your new tummy will not be like this for the long haul. When you just have surgery, there is a lot of inflammation involved. It takes time to bring that inflammation down and we work through steps together to reduce inflammation and to build up your diet.
 
This is the very beginning of a life-long journey. Your stomach will not remain that teeny tiny size forever. The inflammation comes down, and the stomach is made of stretchy material. The pouch enlarges over time. Will it ever be the size of a football again? No, but it will get bigger.
 
The “pink cloud” that newly operated people float on is just the best feeling in the world. You can eat, feel satisfied quickly and move on with your day. You no longer feel famished all the time. You work through the bariatric guidelines and time passes while you recover and get closer and closer to your goal weight.
 
Fun times! Life will always be perfect like this. (WRONG)…. and this is when you come crashing down from the pink cloud. You have a bit more space in your pouch. You used to feel STUFFED with only three bites of tuna/mayo but now you feel like you could eat a lot more. Hey, what about adding a cracker or two to my tuna? That cheese looks great. I should add it to my salad. I don’t think it would hurt if I had one of those tortillas with my lunch? That popcorn will make an excellent snack later this evening. I think I should keep those fajitas I ordered at the local Mexican eatery. I didn’t eat them all but if I try again in an hour, I will be able to eat more of it ……
 
See how that happened? I just set myself up for a BIG stall and a BIG regain.
 
This is exactly how regains occur.
 
I am here to tell you that you need to be vigilant. If you see a 5 pound regain, you need to stop, take an honest look at your eating habits, and do something about it asap. You’ve worked too hard to go back.
 
I know, I know, if you are newly operated, you will tell me “oh, I would never have a regain”!! Hey, don’t judge too harshly because it CAN happen to YOU too. It can happen to all of us.
 
Have you ever lost weight (before your surgery), and then gained it back? This is the same thing. If you are not vigilant, and you don’t have some safety nets in place (good diet, physical activity, sleep hygiene, stress relief) you can have a regain.
 
Bariatric surgery doesn’t just “stop working one day”. We stop working the bariatric lifestyle. Your tool is still intact. Your eating habits have changed, and therefore regain occurs. It doesn’t happen for no reason at all.
 
Once the “pink cloud” phase has passed and we get on with our jobs, school, kids, family, events, etc., our eating habits can take a back-seat. Let’s face it, life can get in the way sometimes. We have tragic events happen. Pandemics happen. Divorce happens. Death happens. Job loss happens. Depression happens. All these stressful events can lead us down a very slippery slope.
 
Let’s just look at the past year and a half ,,, who was expecting this to happen? I have spoken with so many clients who have experienced regain during this period. When you are about to lose your job, eating a salad doesn’t seem that important. French fries feel good when your boss tells you that they may have to let you go. Spending 24/7 with your beloved partner may not have been the easiest time to say “no” to the wine bottle.
 
Let’s face it – life gets hard sometimes. Therefore, regain can occur. I’ve seen it throughout my career, and I am not just talking about the pandemic. My clients had regains before the pandemic and they will have regains once the pandemic is over. Regains can happen.
 
Please don’t think that it could never happen to you.
 
Now, how can we prevent these regains?
 
Your diet needs to be in check “most of the time”. I find that routine is so powerful.
 
  • Wake up at 8 am
  • Coffee and eggs for breakfast
  • Go for a walk and a stretch,
  • Work for 4 hours
  • Prepare lunch
  • Work some more
  • Meet some friends twice a week to touch base
  • Have dinner at least 3 hours before bedtime
 
We don’t need to have some crazy complicated food routine. If you like eggs for breakfast, then have eggs for breakfast. If you enjoy a chicken salad at lunch, then eat your chicken salad. If you enjoy your walking routine, then get out there and do it. Sure, it’s fun to try new recipes but you don’t need to be reinventing the wheel every week.
 
When I get out of my routine, I enjoy it. But I also enjoy my routine so getting back to it isn’t so terrible. Create a routine that works for you. If you hate working out at 6 am, switch it to 6 pm. If you don’t enjoy cooking every night, then do some food prep during the weekends to make it easier. Find what works for you.
 
One last thing to mention. If you’ve had a regain, please reach out to me. It’s not something to be embarrassed about. I can help you. We can work on your diet, or stress relief techniques. If the regain is out of control, and you’ve made serious attempts, maybe a revision surgery is something that would be in your best interest.
 
Don’t hideaway. This will not make the issue better. We are stronger together. If this is something that worries you, put a plan into place. I can help.
 

Healthy Hugs. I have my hand gently on your back.

 
 

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

 

 

Calling all Bariatric New-Bees and Old-Timers – Bariatric Recipes

Calling all bariatric new-bees!   Calling all bariatric old-timers!

 

I know how complicated meal planning can be when you are 2 to 4 weeks post-op.  You are still recovering from your procedure.  You are tired, a bit sore, probably back at work.  Who has the time for complicated meals and meal planning?

 

Enter my super easy recipes, designed for this stage of the game post-operatively.

 

Please check with your nutritionist before adding these recipes to your post-op nutrition regimen.  

 

Hey old-timers! For those of you who are a year or more out of surgery, I encourage you to try these nutrient-packed recipes also!  Why should we allow only the new-bees to eat my “raspberry avocado ice cream”?  Hey!  That’s for you also!

 

I design the post-op bariatric nutrition plan for each of my clients.  If they don’t like something, I will swap it out for something that they do enjoy.  If they are vegans, I have many options for them. Vegetarians?  Don’t worry, I’ve got your back.

 

The general guidelines I teach, start with fluids for the first week, and then we move up the scale to pureed style foods such as Greek yogurt, cottage cheese, blueberry puree, smashed avocado, creamy veggie soups.

 

When these types of foods are well tolerated, we can move up the scale to soft foods such as eggs, fish, mashed veggies.

 

This is the stage that I want to touch on today.  This is the stage where we start to get bored of the “same old, same old” foods.  Blah. It gets tiring and it can be frustrating. 

 

I’ve put together 16 recipes for you to try.  If you find two or three recipes to spice up your current bland menu, then GREAT!  There are recipes here for our vegans, vegetarians, carnivores.   You don’t need to be a vegan to make a peanut butter fruit dip!  I encourage you to try all these recipes.

 

You don’t need to be 2-4 weeks post-op to give these recipes a whirl.  Try them at any stage of the game.  Invite your friends and family to give them a try also. 

 

The size of your portion will depend on how many weeks you are post-op. It will depend on which procedure you have had and how much inflammation you still have.  I suggest taking two bites, and if you have space, one more bite.  Stop before you over-fill your pouch.  If in doubt, always reach out to your bariatric nutritionist.

 

If you try my recipes, tag me on social media with a picture of your beautiful creation. Download HERE

 

Healthy Hugs,

 
 

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