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No Fuss Bariatric One-Pan Recipes


No Fuss Bariatric One-Pan Recipes
 
Enjoy these “one-pan” bariatric recipes.  

I have created each recipe with the “smaller bariatric pouch” in mind.

These are low-carb recipes and they are made with fresh ingredients.
 
They are also simple, nutritious recipes.
 
All the nutrients are listed for your convenience.

Download here One-Pan = less mess in the kitchen.
 
Sheri Burke RHN
 

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

For bariatric patients Bariatric Expert Amazon Line

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

Eat Like a Bariatric Expert with our Nutrition Plans.

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

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

All OR Nothing Exercise Mentality – Bariatric Edition

 
All OR Nothing Exercise Mentality (That Kills Long Term Progress)
 
Let’s train our brain to celebrate ALL the victories no matter how small or big they are.
 
It’s January 2021!! We are all revved up for the New Year. If you didn’t download my gift to you last week, you can do so HERE. It is a one-week autoimmune menu plan with a ketogenic approach. 
 
This week I want to talk a bit about exercise. Those of you who follow me and read my blogs know that I am a HUGE fan of exercise for mental and physical health.
 
I don’t ever push exercise for weight loss. I truly believe that weight loss occurs in our kitchens through the food choices we make and good physical and mental health is created through movement.
 
We cannot exercise our way out of a bad diet. We may have done this as teenagers (eat 1/2 a cake and hit the gym), but this is not a long term plan. To lose weight, our eating patterns need to be on point.
 
So let all of us strive to have a good, solid, bariatric food plan in place. What this means is a diet that is higher in protein and, lower in processed and refined carbohydrates. Let’s not be afraid of eating healthy fats. Let’s not add gobs of fats to our food but let’s not be afraid of eating the foods which already contain healthy fats like avocados, salmon, nuts, seeds, meat, yogurt, poultry, eggs, etc.
 
What about exercise? Do I HAVE to do it? Guess what, you GET to do it. How exciting is that? You GET to move your beautiful body in any way that makes you happy. Do you like to walk? Great! Is it your goal to jog a 5K? Fantabulous! Do you love taking Zumba classes? Dance my friend! Is spinning your thing? Spin till you sweat up a storm! Are you bendy and love Yoga? I get it, I love yoga too!
 
What if you start to jog and you end up hating it? Then find something new. What if yoga was great last year but this year you are just “not feeling it”? Try a Pilates class or get yourself a bike.
 
Don’t. Give. Up.
 
I find that a lot of us have an “all or nothing” exercise mentality. Either we are running marathons or eating bonbons. We are swimming across the Atlantic or sipping cocktails next to the pool. 
 
Why not start slowly? Why not set some easy goals to accomplish before crushing huge goals? What’s the rush? We don’t need to run a marathon tomorrow. Let’s start by walking a 3K followed by a 3-minute walk and a one minute run. Let’s build up slowly. If we jump in too fast, we are not conditioned for this type of exercise and we will 1/ dread it and 2/ get injured.
 
In my mind, exercise is NOT an option. It is something that NEEDS to be done daily. Truth be told, I take one to two days off each week from my exercise routine. “Realistic” for me is 5 active days a week. “Active” can be indoors or outdoors. Active for me means “sweating”.
 
My exercise plan may not look like your exercise plan. My plan is fluid and I try to cross-train and not do the same thing over and over again. Why? Well, boredom for one and over-use injuries for two. You can find me spinning on my bike that goes nowhere, biking the trails outside, jogging on the treadmill, jogging outdoors, taking strength classes from my basement, yoga-ing from my living room, cross country skiing outdoors, swimming in the summer… I try to never get in a “rut”. 
 
I want your exercise plan to make you happy and to get you excited about exercising. You can try a bit of everything to see what you like. If you hate spinning, by all means, don’t do it! Find something that you DO like. Find something that you are good at. It will build your confidence and you will want to try new things.
 
I want you to exercise for your MENTAL health. Exercise releases “feel-good endorphins”. This is good stuff. These endorphins make your day so much better. It’s an injection of HAPPY into your brain. The world looks better. You feel better. Guess what, those endorphins are FREE. You just need to sweat a bit.
 
Exercise is “Motion Lotion”. When you are physically fit and have a regular exercise routine, you HURT LESS. That’s right folks. You wake up in the morning and when your feet hit the floor, they don’t hurt as much. Your back feels better. Your neck feels better. Those knees, they feel better! It is like “juicing your joints” when you exercise. You get to send fresh blood and oxygen to your joints each time you exercise. They thank you and pain is reduced.
 
Use it or Lose it. It’s your choice. Inactivity breeds Inactivity.
 
You love yourself right? Love yourself enough to put a realistic exercise program into place. Those endorphins are waiting to get released and to make you feel happy. Exercise lifts depression. I am not telling you to stop taking your anti-depressants. I am asking you to exercise at the same time. Even if you don’t feel like it. 
 
You can bargain with yourself. It goes like this… I don’t feel like exercising but I will do _____ for 10 minutes. If I still don’t feel like it, I will stop. Guess what, you won’t stop but permitting yourself to stop will get you started. 
 
I want you to get moving. I want you to brag about it on social media. I want you to tell your friends and family about it. I want you to get stronger and feel happier. I want you to bathe your joints in “motion lotion”, and I want you to fill your beautiful brain with happy endorphins. You’ve got exactly NOTHING to lose.
 
So, what’s your plan? Shoot me an email and tell me all about it … s.burke@ipf-mail.com and let’s make 2021 the most active year yet. 
 
Sheri Burke RHN
 

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

For bariatric patients Bariatric Expert Amazon Line

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

Eat Like a Bariatric Expert with our Nutrition Plans.

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

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Re – New Your Bariatric Commitment Meal Plan

Welcome to 2021! 
 
We’ve made it….. Buh bye 2020 
 
We need to start 2021 with the best energy possible. We need to focus on our health and our happiness.  We deserve to feel positive this year.  We need to seriously focus on our food choices.  We truly ARE what we EAT.  If we make bad food choices, we suffer the consequences.  
 
I’ve created a new bariatric ketogenic (super low carb) approach for you to start the New Year STRONG.  
 
This is my gift to you!  I want to start 2021 with a renewed sense of commitment to the bariatric lifestyle.  No more sugar, soda, alcohol, seed oils, and processed carbohydrates.
 
If this realistic?  Of course it is.  If we make bad choices one meal, don’t allow it to completely derail you.  Don’t wait until Monday to hop back on the bus.  Get back on the very next meal. 
 
The daily caloric intake is approximately 1200. Here’s my reasoning …  
 
There are many of us who are bariatric new-bees and there are many of us who are bariatric veterans.  If the portion size is too large for you, then cut it in half and the caloric intake will also be reduced to half.  
 
You can always customize your plan to suit your individual likes and dislikes.  If you don’t like the breakfasts I’ve added, then swap them out for an egg and some avocado.  If you don’t like my lunch, make yourself a chicken salad.  If you don’t like my dinner, have a small steak and green beans.
 
I’ve added these meal options and ideas to help you to build and add to your regular repertoire of meals.
 
I have not added any snacks.  3 meals and done.
 
Welcome to my autoimmune meal plan with a ketogenic approach.  
 
 

Why have I chosen these specific meals and menus?

 

My autoimmune ketogenic plan follows the principles of an autoimmune paleo diet, free from all grains, legumes, nightshades, nuts and seeds. The meal plan is also ketogenic, with daily net carbs under 25 grams.

This diet has been designed to minimize snacking and support an intermittent-fasting approach. 

This program was created with the following key considerations:

 

Anti-Inflammatory Foods

Polyphenols found in foods like spinach and olives may help to control oxidative stress and the inflammatory response. Fiber lowers C-reactive protein, a substance in the blood that indicates inflammation. It also modulates the gut microbiome which helps to prevent inflammation. This plan provides up to 30 grams of daily fiber from nutrient-dense vegetables.

 

Gut Health

As gut health impacts immune function, it is beneficial to restore a healthy gut barrier. Prebiotics are added to this plan from asparagus, garlic, and leafy greens. These foods support digestive health by feeding the good bacteria and are important in a ketogenic diet to create a healthy intestinal environment.

 

Hormone Regulation

Omega-3 fats can assist with stress reduction through cortisol concentrations. These healthy fats are found in the program from salmon, mackerel, and sardines. The liver is a key organ for regulating hormone balance, chemical levels in the blood, making immune factors, and breaking down and excreting harmful substances. Indoles (including indole-3-Carbinol) are essential to liver support and can be found in cruciferous vegetables like broccoli, cauliflower, and kale.

 
Immune Support

The minerals zinc and selenium are critical for immune function. This plan provides zinc from meat and selenium from chicken, turkey, and lettuce. Vitamin A is an essential fat-soluble antioxidant that reduces oxidative stress in cells and is useful in the treatment of inflammatory diseases. This meal plan contains vitamin A sources like broccoli, salmon, and spinach. Vitamin Csupports the immune system and this plan provides vitamin C from cauliflower, kale, and lemon.

 
 
Here’s to 2021!
Here’s to putting yourself and your health first. 
You cannot pour from an empty glass.  Take care of you.
 
Your friendly neighbourhood RHN – specializing in bariatric nutrition
 
Sheri Burke RHN
 

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

For bariatric patients Bariatric Expert Amazon Line

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

Eat Like a Bariatric Expert with our Nutrition Plans.

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

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Bariatric Re-Gain Reflections 2020

I want to reflect over 2020 and let you know what I have learned over the years … nothing to do with covid or viruses … what I want to discuss is the latest on re-gain, the latest bariatric news, and the best way to use your bariatric tool to get you where you want to be.
 
I hope everyone had a lovely little holiday break. We are sitting between Christmas and New Years’ as I type this. I can still feel the holiday cheer as we wind down from Christmas and wind up for the New Year celebrations. 
 
I don’t know what our New Years Celebration will look like this year? We normally have some friends over to help us celebrate. This year it is unbelievable that it is “illegal” to gather with anyone that is not living in your home. If you would have told me this last year, I wouldn’t have believed you.
 
Let’s just take it day by day and we shall get through this together. It doesn’t matter what your political beliefs are. It doesn’t matter what your religious beliefs are. It doesn’t matter what your personal beliefs are. What we ALL want is to get back to some sort of normalcy and as quickly as possible.
 
I’ve been working with bariatric clients for 12 years now. Each year I learn more and more as I accompany each of you on your journey to weight loss and wellness. I see some of you reach your goals. I see some of you get very close to your goals. I see some of you have re-gains. 
 
Each one of you starts with the very best intentions. I get that. Our will-power and motivation take us to a certain point and then we need to have some solid lifestyle changes in place to keep us going. It’s not easy. It is a daily decision that we make to get healthy and to STAY healthy.
 
Let’s talk about the size of the stomach and the “stretch”. There are many people out there that talk about sleeve or pouch stretching. This is TRUE. When we first have our surgery, our stomachs are tiny BUT they also have a lot of inflammation for the first 4 to 6 weeks. This makes drinking water difficult. It makes eating an egg difficult. But, as time passes, the inflammation goes down and we suddenly have more space to eat.
 
This additional space does not mean that your sleeve has stretched. It means that the inflammation has gone down. It means that “for right now”, this is how much space you have in your sleeve. As time passes, the sleeve or pouch will get a bit bigger. This is normal. The stomach is made of stretchy material and it will stretch a bit with time. 
 
Will your stomach ever go back to the size of a floppy handbag or a football. No, but it will allow more food to fit in there. 
 
This is something positive because nobody can survive with a stomach the size of an egg. Sure, we would be very thin BUT we would also have no hair, no teeth, and issues with our bones. We need to eat sufficient food to avoid nutrient deficiencies.
 
The bariatric pouch is meant to help you get the weight off QUICKLY. Quickly is the magic word here. Our goal should be to lose weight within the first year and then go into maintenance. Maintenance is a place where we eat sufficient food but also a place where we eat the right foods – prioritize protein, fill with fat, reduce carbohydrates.
 
If these get skewed, and we start to prioritize carbohydrates, this can lead to a re-gain or a long weight-loss stall. I am not making this up. I see re-gain every day and when I ask my clients “why” they had a regain, they will always tell me that they made errors with their food choices. They started adding back the foods which caused them to gain weight in the first place.
 
Bariatric surgery is not magic. It is just a tool that we need to use properly to lose weight and to keep it off long-term. If you’ve had a re-gain, it is time to go back to the basics. You need to choose water over soda or juice or artificially sweetened beverages. You need to eat your protein FIRST. You need to try to get your 8 hours of sleep each night. You need to lower your stress levels. You need to get active.
 
The weight came off quickly post-surgery because you had a TON of restriction and also because you choose the correct foods. What happens when we have more space and make bad decisions? Re-gain occurs. I want to say that a bit louder… RE-GAIN OCCURS.
 
Can we beat re-gain? Yes, but it’s going to be a lot harder than it was when we first had our tool. 
 
“But I thought that weight loss surgery was permanent”. It is! But, time marches on and our bodies change internally and externally. As time passes, we will have a bit more space to eat more food. Now it becomes incredibly important to fill the pouch with the right foods (like solid protein). If we choose potato chips, hamburgers, and pizza, you need to expect re-gain to occur.
 
Let’s compare plastic surgery now to bariatric surgery. Plastic surgery is permanent right? It is, but if I have my breasts lifted when I am 30, gravity still marches on. My breasts will not be the same as they were when I first got them done 5 years later. They are going to be headed south again.
 
The same goes for varicose vein treatments. The same goes for facelifts. Time goes by, our body adapts, changes occur. 
 
Let’s look at bariatric surgery as a way to lose weight quickly. Let’s not drag it into the 2nd, 3rd, 4th, and 8th year. As the years go by, it gets harder and harder. We should be focusing on maintenance and not weight loss.
 
Another option is to have revision surgery. We can make the sleeve smaller or we can revise the sleeve to the bypass or we can redo a bypass so it is new again but,,, same principles apply. We must try our best to lose weight during that first-year post revision surgery. 
 
These are the things that I have come to believe after my long journey assisting my bariatric clients.
 
If you are stuck. If you need help. Reach out to me, please. We can try to intervene with a dietary approach or we can discuss revision surgery.
 
If you are doing great, but you are worried about the future, reach out to me. I can explain maintenance and how we can work to keep our weight where it is today.
 
If you are having a hard time, reach out and I can be your cheerleader and accountability partner.
 
I am sending you healthy, happy vibes as we all move into 2021.
 
Sheri Burke RHN
 

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

For bariatric patients Bariatric Expert Amazon Line

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

Eat Like a Bariatric Expert with our Nutrition Plans.

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

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Race to the Finish – Bariatric Edition

Why oh Why are we in such a rush to get to some magical finish line post-bariatric surgery? 
 
I spend a good part of my Monday to Friday’s chatting with pre-op and post-op bariatric clients. We review the surgery itinerary. We discuss a bit of “what to expect” as well as the pre-op and post-op guidelines. I try my best to make sure my clients are mentally and physically prepared for their journey.
 
One question that comes up a lot is, “how long will it take me to lose the weight”? This is an important question but the answer is very different for each person. It’s not a cookie-cutter answer.
 
The weight-loss timeline is going to depend on a lot of different situations. Some of the questions are: Are you male or female? How old are you? What is your starting weight? What is your goal weight? Are you taking any medications? Do you have a metabolic disease? Are you physically healthy? Are you able to exercise? What are your stress levels like? How are your sleep patterns? Are you experiencing hormonal fluctuations? 
 
It’s not as easy as saying, “you need to lose 100 pounds and it will take 6 months”. I wish I had a crystal ball and I was able to share this information with you but it’s not so easy. There is also the matter of your post-op diet and are you following all the recommendations? Are you eating your protein first? Are you restricting processed carbohydrates? Are you getting in all your fluids?
 
If only it was a “surgery and be done” with being overweight, but it’s not. 
 
Surgery is the starting line. From there we need to recover and allow the stomach to heal. Next up we introduce pureed foods, working up to soft foods over a month. Finally at the one-month stage, if all is well and progression has been on target, we can add a solid protein like red meat, etc. 
 
Once we are cleared for a “full diet”, we need to be sure that we are eating in the correct way to promote weight-loss. Weight loss doesn’t magically happen. We need to work for it by feeding our new stomachs the correct types of foods. 
 
Prioritize Protein – Fill with Fat – Reduce Carbohydrates – Drink Your Water
 
Weight loss takes time. We all know somebody who lost 100 pounds in 3 months but that is not your average weight loss surgery patient. How long did it take you to gain weight? 6 months? I don’t think so. It took a lot longer than that. Most of my clients have lived with being overweight or obese for YEARS. They didn’t just wake up like that. 
 
Why do we believe that there is some “finish line” waiting for us? 
 
We need to be thinking “long term” and not “short term” with regards to weight loss and our tools. 
 
If we cross that finish line and get to the goal weight quickly, sometimes I fear that the bad habits will resurface quickly. I think that if we need to fight a bit to get to our goal, then we will appreciate it more and take care of it with a good maintenance plan. 
 
There is no need to be in a big rush, as long as the scale is moving in the right direction. One to two pounds a week is a perfect number. If “Karen” is losing weight quicker than “Katherine”, who cares? Maybe Karen had more to lose? Maybe Katherine is older than Karen. Maybe Karen has more muscle mass. Maybe Katherine is having hormonal issues like menopause.
 
What matters is that both Karen and Katherine have their scale moving in the right direction.
 
Please do not be in a rush to see some magic number on the scale. I want you to enjoy your journey to health and wellness. I want you to see not only the numbers on the scale getting smaller. I want you to rejoice from the numbers on your lab reports improving. I want you to feel better. I want you to sleep better. I want you to feel what great energy you get when you eat the right foods. I want you to spend less money on clothes because you can now shop in regular clothing departments. I want you to do a happy dance when you need to buy new shoes because your current shoes are too big. That’s right, even your shoe size AND your ring size will change when you lose weight.
 
With all these wonderful things happening, why are we in a rush ONLY to see the numbers on the scale. You are BIGGER than the number on the scale and as long as it is moving in the right direction, decide to focus on the other amazing things occurring in your body. It is these changes and improvements that will solidify your reasons for having bariatric surgery. 
 
If the journey takes a bit longer, that only means that the changes we made to get there are more likely to stick with us for the long haul. 
 
Let’s look at our bariatric surgery as the “first step” to a very long and happy journey to continued health and wellness. Once we reach our goal weight, it doesn’t just end there. We continuously strive to get better and better. We get to learn more about food and exercise. We get to educate ourselves about supplements. We get to work on sleep-hygiene. We find ways to lower our stress levels. It goes on and on. 
 
Enjoy your bariatric journey. Embrace it. Don’t be in a hurry.
 
 

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.

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Christmas Food Planning Bariatric Edition

Here we are. We’ve all made it to December 2020. Thanksgiving is behind us and we all look towards the MAIN EVENT – CHRISTMAS, and all its decorations, presents, family, friends, and FOOD.
 
This year some of us will have a smaller celebration. I normally host a party for 25 people and this year we are whittled down to 6 people. 2020 has put a huge damper on large groups gathering but most of us will find ourselves still celebrating, only it will be a bit different.
 
I want to discuss how we can still have our Christmas cake and eat it too
 
I am so fed up with “feeling guilty” during the holidays. I think most of us feel this way. Guys, cut it out, please. This is the year that I will PLAN my cheats and ENJOY them fully. The next day I will hop back on plan and that’s it. Done and dusted and zero guilt allowed to enter into my brain this year. 2020 has been hard enough. I won’t beat myself up for eating a meal or two and thoroughly enjoying it.
 
In other years, I have found myself “building up” to Christmas and falling off the wagon as we turned the Christmas corner and headed into the New Year. There are cookies here, and chocolates there. My neighbor drops off some Christmas cake and my daughter comes home with a Starbucks billion calorie “special” coffee for me. 
 
This year things will be a bit tamer so let’s put a good, solid plan in place.
 
Here’s my plan and I encourage you to steal mine or adapt it to your upcoming holiday events.
 
This year there will not be any “office parties” so I don’t have to worry about that event. One down, four to go. Those four events I am discussing are: 1/ Christmas Eve 2/ Christmas Day 3/ New Years Eve 4/ New Years Day
 
I am in charge of all the food this year. There won’t be anybody bringing any dishes to “Casa Sheri”. On the guest list, we have Sheri (that’s me), Erick (my husband), Valentina (daughter), Sebastian (son), Liam (daughter’s BF), Zia (son’s GF). That’s the whole guest list for all my 4 events.
 
Here’s how I will prepare for the event: I will be following my regular intermittent fasting routine. I don’t eat before approximately 1 pm. I will also make sure to get a nice, long workout in before I break my fast. The rest of the day (after working out and eating) will be prepping for two of the main events. I cannot forget to guzzle plain water all day because I will be serving alcohol at these events and I will also be imbibing. 
 
PARTY 1 – On Christmas Eve we will celebrate in style. On the menu, we have shrimp cocktails to start, lobster tails, and steak as the main and for dessert, I will be buying some kind of delectable dessert that is FULL of calories. I will be enjoying the appetizer and main course. I am not a “dessert” person but I will have a few bites. Oh, I almost forgot… (not really lol), there will be lots of wine and champagne being served. This is a dinner which takes a few hours as we also open gifts at this time. 
 
PARTY 2 – Christmas Day will be a bit more relaxed this year. This is the day where I normally host 25 people but we are just a tiny group of 6 again. I will prepare a late Christmas Day Lunch. I will bake a small turkey. We will do all the trimmings like stuffing, mashed potato, gravy, warm bread, baked beans, and cranberry sauce, and don’t forget the wine and champagne (yes, again). Did I forget to mention dessert? I see a gorgeous chocolate fondue to end the meal.
 
*** there will be a long workout on Christmas Day as well as intermittent fasting. 
 
Now we get to take a little “food-break” between Christmas and New Years’. Every year we have a 2nd Christmas dinner on December 27th with my Mom’s side of the family but this year it has been canceled. (Covid is a B!T*H).
 
This means that December 26, 27, 28, 29, and 30 will be all about “getting back on track” and following my usual lifestyle. If I’ve gained a few lbs, I will hunker down and make sure not to allow them to remain. This means a diet high in protein, with moderate amounts of healthy fats, and lots of low carb veggies. It also means hitting the gym 5 days in a row and sweating out all the toxins. I can’t forget to drink water. It’s not my “strong point”.
 
PARTY 3 – Get ready to PAR-TAY! I haven’t planned this far yet BUT each year we have a small group of people over and we have lovely food and a wonderful time as we “ring in the New Year”. This year what will that look like? I don’t know? If my husband and I are alone, we will eat a nice meal, listen to awesome music, drink a bit too much, and dance salsa in the living room. Ya, you read that right. We like to dance salsa when nobody is watching. We’ve been known to dance salsa when people are watching also (ha). We will eat, drink and be merry and I am not going to count carbs. Carbs don’t count on New Year’s Eve. 
 
PARTY 4 – This is not an event. It is a lot of leftovers. January 1st usually consists of leftovers and Netflix (and house-cleaning). “IF” the weather is not too cold and there is snow on the ground, I would love to go cross-country skiing but it’s too soon to plan this. If the weather is lousy, Netflix. If the weather is lovely (for winter), then I may wax up my skis. 
 
I will workout on New Year’s Eve. I will make sure to get it in early in the afternoon. It will be good for my mood and energy levels. It’s a great way to set some intentions going into the New Year also.
 
So, those are my upcoming holiday events in a nutshell. This year will be easier to stay on track. I am totally in control of the meals and I am not feeling overly stressed as my HUGE party has been canceled for 2020. I am sad but I know that things will be better next year. 
 
It can be cathartic to sit down and write out your “Holiday Plans”. Of course, there will be cakes and cookies and mashed potatoes with gravy. Don’t allow this to derail all your hard work. Allow for these cheat times and then jump back on track, please. I know people who allow one cookie to set them on a 6-month set-back. I think that planning for these types of events can protect us from falling hard.
 
If it helps, send me your holiday plan. I can be your accountability partner.
 
Healthy Hugs, 
Sheri Burke RHN, your bariatric nutritionist and surgery coordinator.
 
 

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.

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Weight Loss Surgery is NOT for Slackers – Bariatric Edition

What say you? Easy Way Out OR a Jump Start? 
 
 
I’ve been working with bariatric clients for many years now and I watch their struggle while discussing the procedure with their friends and family. I also see their posts on FaceBook and how they didn’t take “the easy way out” and how “weight loss surgery is also a struggle”. 
 
A lot of my clients need to defend their stance on weight loss surgery, explaining to friends and family all the sacrifices they make daily to lose the weight and then to maintain it.
 
Let’s start at the beginning. Bariatric surgery is not the last step. Many years ago, we felt like it was the final step to get to our goal weight and then maintain it long term. Today I teach my clients that bariatric surgery is the FIRST step in losing weight and then maintaining that weight loss long term.
 
We complete a short and effective pre-op diet, have surgery, and return to regular life. Now the work BEGINS. We need to take our nutrition seriously. We need to learn how to count macronutrients. We need to know how to balance our diet. We need to understand carbohydrates and how they affect our blood sugars, insulin levels, and weight loss. We need to be able to calculate grams of protein because if we are not eating sufficient, hair loss will occur. We need to understand the importance of taking our vitamins and supplements and the proper times to take each one. We are required to move more. We need to get active and we need to prioritize time for exercise.
 
Sure, bariatric patients have a tool to use and that tool is either restriction or restriction with malabsorption but it’s not the tool that does the work. It’s my client who is feeding their tool the correct foods to reach their goals. They are doing the work and they are taking the time to understand food and the mistakes that were made in the past with poor food decisions.
 
They are putting in the work every day to reach their goals. They become BOSSES in their kitchen recreating recipes so that they now fit into their macros and their new lifestyle.
 
If my clients want long term results, they know that they need to put in the work. They need to do a deep dive into nutrition and what works for their biochemical individuality. They become very connected to their nutrition and how it makes them feel and what kind of energy it gives to them.
 
My clients discover food sensitivities along the way. They eliminate a lot of comfort foods from their diets. They find ways to replace those comfort foods. They find solutions as they work through their new diets.
 
My clients discover who they are through this process. They learn to love themselves again. They learn how to stop with all the negative talk in their heads. They start to deal at times with childhood trauma and the reasons WHY they became obese in the first place. If we never way to go back, we need to understand the reasons that got us there in the first place. 
 
Weight loss surgery is a “jump-start”. What comes after the “jump-start” is the pot of gold. That pot of gold contains a new healthy lifestyle that is filled with encouragement, an active lifestyle, and a diet of whole, live, fresh, natural, good quality food.
 
If friends or relatives think that you have taken the easy way out, let them read this. Ask them “when was the last time you lost 50 or 60 or 120 pounds”? And leave it at that. You don’t need to explain to anyone why you’ve decided to take your health into your own hands. 
 
Your body/ your health. You do you Boo! 
 
Healthy Hugs, 
Sheri Burke RHN, your bariatric nutritionist and surgery coordinator.
 
 

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.

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Let’s Talk Revision Surgery – Bariatric Edition

Why Would Anybody Require a Revision Surgery – Let’s get into it.
 
Revision Bariatric Surgery – What is it? 
 
I get a lot of questions about “Revision Surgery” which can also be called “Conversion Surgery”.  
So what is it?  It is a laparoscopic bariatric surgery that is performed AFTER the original bariatric surgery.  
 
  • Revision surgery can be re-doing a VSG to make the pouch smaller.
  • Revision surgery can be revising a VSG to a mini-gastric bypass.
  • Revision surgery can be revising a VSG to a full gastric bypass.
  • Revision surgery can be the removal of a lap band which is then converted to a sleeve, mini or full bypass.
  • Revision surgery can be re-doing a full bypass or a mini bypass.
  • Revision surgery can be re-doing a duodenal switch surgery.
 
There are many different types of revision bariatric surgeries.
 
So why would somebody require revision surgery after their first bariatric surgery?
 
Some people regain their weight and they want to get back into control through surgery as dietary interventions did not work for them.
 
Others have lost a tremendous amount of weight but they still have a large amount of weight to lose.
 
Some people have a good restriction but they are not losing their weight quickly enough so they choose a malabsorption procedure to help with the process.
 
Others had their first bariatric surgery many years ago and they feel like their restriction or malabsorption is not what it once was.
 
Just like there are many different revision surgeries, there are also as many reasons as to WHY you would need revision surgery.
 
I don’t want any of my clients to feel shy or embarrassed to reach out if they have questions about revision surgery.  We can talk about the “whys” and also about the “possible revisions” as well as the “pricing”.  Some of my clients do fine with dietary interventions but if they do not, revision is always a possibility.
 
I know that when you are newly operated, you have the very best intentions and you make the best food choices but sometimes life has a way of “getting in the way” and regain can occur.  There are so many reasons why people can get derailed.  There are divorces, pregnancies, depression, career changes, illness, geographical changes, addictions, poor support systems – the list goes on and on.  
 
This is a “no shame” zone.  If you need help, please reach out to me.  We can discuss what’s been going on and if you are a good candidate for laparoscopic bariatric revision surgery.
 
 
 
Healthy Hugs, 
Sheri Burke RHN, your bariatric nutritionist and surgery coordinator.
 
 
 

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.

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

The Happy Diet – Bariatric Edition

What could “Happy” and “Diet” have in common? I think you will like this one.
 
Healthy
Adult
Purging
Processed 
Yuck
 
That’s what HAPPY stands for and I am going to start using this as part of my “regular talk”. I want to use positive words to create positive habits.
 
So what exactly am I trying to say with this HAPPY acronym?
 
I want you to think about all of the yucky stuff that is hiding there… as in, the processed foods lurking in the dark corners. I have two teens (17 and 19), so there is going to be some junk food in my house in the form of boxed cereals, chips, cookies, etc. 
 
In a perfect world, I would NOT have these things in my fridge BUT I don’t live in a perfect world. I try my best and the processed foods that I have for my teens are NOT for me. Sure, there will a slip up occasionally but I also have my own “treats” set aside and those are “just for Mom”. 
 
In a perfect world, I would make my kids eat my treats and not buy them anything that is “bad” for them. They are almost adults and they are going to make their own decisions regarding food. They have had a lifetime of “food education” with me and sometimes they make wickedly good decisions and sometimes they make terrible choices. Just like any human. 
 
I also believe that our food choices are built up over a lifetime. What I used to love (Kraft Dinner), tastes very different today. My love of Cheerios in the “good old days”, has entirely disappeared. If I eat a bowl of Cheerios today, I feel hungry 10 minutes later. I can tell that this is fake food. It is PROCESSED YUCK. 
 
Now, getting back on topic… what is “processed yuck”? What are we talking about when we say “refined and processed” foods? A lightly processed food will be any food that has been altered in some way during preparation. Food processing can be as basic as freezing or canning something. I am not concerned about this type of processing. I eat frozen fruit and veg all the time. If I don’t have time to prepare beans, I can always open a can. These are not the foods that I fear.
 
People in Canada and the US consume almost 50% of their daily calories from ultra-processed foods, according to recent research commissioned by the Heart and Stroke Foundation.
 
We can also see this as half of the foods we eat each day have been significantly changed from its original state. How has it been changed? There has been salt, sugar, fat, additives, preservatives, flavors, colors, emulsifiers added.
 
Food has a huge impact on our health and if we are eating things that are ultra-processed, we are doing ourselves harm. Ultra-processed foods come in the form of candy, ice cream, chocolate bars, protein bars, chips, pizza, and baked goods. This is just the obvious “tip of the iceberg”.  
 
THE MORE ULTRA-PROCESSED FOODS WE EAT, THE LOWER THE QUALITY OF OUR NUTRITION IS GOING TO BE.
 
This is what our diet should look like post-bariatric surgery ….. 
 
Think about vegetables, berries, nuts, seeds, eggs, poultry, meat, fish, seafood, herbs, spices, and full-fat dairy products like Greek yogurt/cottage cheese.
 
Not everything in a package is “bad for you”. What about low carb bread, tuna, cheese, canned beans? These foods are super convenient and they can help you to build very nutrient-rich meals. These foods are considered “processed” because they contain added ingredients like oil, sugar, and salt.
 
Now, the category we need to stay away from is the ultra-processed stuff. How can we tell if it’s overly processed? These types of foods are going to go through multiple processes and they contain a lot of added ingredients. Simple examples are sodas, ice cream, boxed breakfast cereals, canned soups, french fries, and chicken nuggets.
 
How can we stay away from these types of ultra-processed foods? 
IT’S SIMPLE. 
 
We just need to spend more time in our kitchen and cook more. Take control over your kitchen and you will be able to take control over your health. Let’s take a hard look at what goes into our grocery carts and let’s try to fill it with whole, fresh, live, natural, good quality FOOD. 
 
Buying a TV dinner doesn’t count as real food. We need to buy and cook the meat, clean and mash the sweet potato and scramble our own eggs. “Convenience Foods” are not so convenient years down the road when we are riddled with high blood pressure and even higher triglycerides. 
 
Living a bariatric lifestyle means becoming a BOSS in your kitchen and taking back control of your food decisions. Let’s move as far as we can from the food manufacturers. Let’s get as close as we can to the real food source. 
 
Let’s be HAPPY – Happy Adults Purging Processed Foods!!
 

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.

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Elevator Analogy – Bariatric Edition

In my opinion, we can compare “Weight Loss Surgery” to an elevator. What does that mean? Allow me to explain.
 
We are going to travel 10 flights with the bariatric elevator. 
 
We get on the first floor with the pre-op diet. 
The Second Floor is your actual bariatric surgery. 
The Third Floor is the first few weeks post-op. 
The Fourth Floor is 6 months post-op. 
The Fifth Floor is at 8 months post-op. 
The Sixth Floor is where we are close to our goal but “not quite there yet”. 
 
THIS IS WHERE A LOT OF PEOPLE GET OFF THE ELEVATOR.
 
There are a lot of people on the 6th floor. They are all celebrating their victories and sipping on a Starbucks coffee. They are healthier and happier and in a good place. They start taking their diet a bit less seriously and some bad habits can start to creep back into their lifestyle.
 
GET BACK ON THE ELEVATOR!!! TAKE IT TO THE 10th FLOOR.
 
This is where we need to climb back on the elevator. We need to take it all the way to the TOP. Don’t get off and get settled. Get back on and fight to get to your goal. There are fewer people on the 10th floor. They have taken their journey to the end-goal. They are focused on maintenance and what comes next. It’s a great group to be in!
 
If the elevator is broken, then take the stairs ….
 
Remember, we can get back on the elevator at any time. If you haven’t reached your goals, it may be time to climb aboard and push the button on the 10th floor. The time is here and the time is now. There is no more time to waste. 
 
We may not be in control of what is happening during 2020 BUT we CAN be fully in control of reaching our weight loss goals right now. Hop on my elevator and let’s rise to the TOP.
 

If you need assistance, take a look at my 1-on-1 Bariatric Nutrition Coaching. It’s a 3-week program to get you to the 10th floor. 

 
Healthy Hugs, 
Sheri Burke – Your Bariatric Nutritionist and Surgery Coordinator.

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.

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd