This simply works as a guide and helps you to connect with doctors of your choice. Please confirm the doctor’s availability before leaving your premises.
Emergency bariatric care may be needed if you experience severe abdominal pain, complications from weight loss surgery, or symptoms of nutritional deficiencies.
Getting active is a part of your bariatric journey. I want this for you.
I want you to exercise not only to keep you strong and healthy but also for your mental and emotional health. Physical activity plays a huge role in both these aspects.
This is your call.
It’s your call to put together a simple routine that you can seriously stick with for the next 30 days. Don’t tell me you will exercise for an hour 7 days a week. Start small and give me some attainable goals moving forward.
Write down these goals and send them to me in an email. I can help you stay accountable.
What is the best way to get started with an exercise routine?
We have so little time and so many goals. Where do you get started? Where do you find the time? How can you stay motivated?
I want you to get active and stay active. It’s such an important part of your bariatric journey.
There are several steps you can take to get started with an exercise routine:
Set a goal: Decide what you want to achieve through exercise, such as improving your cardiovascular health, building strength, or losing weight. Having a specific goal will help you stay motivated and focused on your workouts.
Choose activities you enjoy: Make exercise a habit by choosing activities that you enjoy. This will make it more likely that you will stick with your routine.
Start small and gradually increase the intensity: If you’re new to exercise, it’s important to start slowly and gradually increase the intensity of your workouts over time. This will help you avoid injury and build up your endurance.
Find a workout buddy: Having a workout partner can help you stay motivated and accountable. Find someone who has similar fitness goals and schedule regular exercise sessions together.
Mix up your workouts: To prevent boredom and keep your body guessing, try to mix up your workouts by incorporating a variety of different activities, such as strength training, cardio, and flexibility exercises.
Stay consistent: Consistency is key when it comes to exercise. Aim to exercise at the same time every day, or at least a few times a week, to help make it a habit.
Don’t be afraid to seek help: If you’re having trouble getting started with an exercise routine, consider working with a personal trainer or exercise coach. They can help you develop a safe and effective workout plan that meets your needs and goals.
Make a plan. Write it down and get started. Choose a start date and always remember that consistency trumps intensity. Start small, but just start. I want this for you.
Healthy Hugs,
About the Author: Sheri Burkeis a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.
We cautiously open that door and peer into what we believe the New Year will bring for us.
A lot of us can’t stand the “New Year’s Resolutions”.
A lot of us love making resolutions.
Where do you stand?
Have you gone a bit off track? Has your meal planning taken a back seat next to your low-carb diet? Are you having a hard time hitting your exercise goals?
Did you lose your job? Go through a divorce? Have a death in your family? Fighting with the kids? Trouble with friends? Are you just in a funk?
We ALL go through these issues. We get it. I get it.
Look, let’s talk about what we would like to see for ourselves moving forward. Let’s write down those goals. Let’s be “realistic” about those goals also. Let’s pick a date and start the wheels in motion.
Sure, that “start date” could be January 1st – why not? It could also be tomorrow. It could be February 28th – who cares? This is YOUR date.
Let’s call it “Your Comeback Date”. We all need a little push sometimes. This is your push. I am officially nudging you to get ready for your comeback.
Let’s make it real. I want you to email me at s.burke@ipf-mail.com – I want you to tell me what want to see for yourself.
What’s your “start date”?
What are your goals?
What will you do to achieve those goals?
Accountability works when we are trying to set and reach new goals.
One, two, three – and Gooooooooo.
Chat soon.
Healthy Hugs,
About the Author: Sheri Burkeis a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.
If you’re looking to lower your carbohydrate intake, there are a few simple swaps and habits you can incorporate into your daily routine. Here are some tips on how to do so:
Replace potato with Cauliflower:
Potatoes are a common source of carbohydrates, but they can easily be swapped out for cauliflower. Cauliflower is a low-carb alternative that can be used to make mashed “potatoes,” “rice,” and even pizza crust. Simply cut the cauliflower into small florets, steam or roast until tender, and then mash or blend with your desired seasonings.
Use alternatives to Tortillas:
Tortillas, wraps, and bread are all sources of carbs that can add up quickly. Consider using lettuce leaves, large mushrooms, or eggplant slices as wraps instead. You can also try using low-carb options like almond flour or coconut flour wraps.
Make desserts with no added Sugar:
It’s possible to enjoy sweet treats without all the added sugar. You can also try making sugar-free versions of your favorite desserts by using sugar substitutes like stevia or monk fruit.
Replace snacks with nuts, seeds, cheese, and deli meats:
Instead of reaching for carb-heavy snacks like chips or crackers, try snacking on protein-rich options like nuts, seeds, cheese, and deli meats. These options will help keep you feeling fuller for longer and provide sustained energy throughout the day.
Drink beverages that contain no added sugar: Sugary drinks can contribute significantly to your daily carb intake. Instead, opt for water, unsweetened tea, or coffee as your go-to beverages. If you need a little flavor, try adding a splash of fruit juice or a few slices of citrus.
Replace rice and pasta with veggies:
Rice and pasta are common sources of carbs, but they can easily be replaced with low-carb vegetables like broccoli, cauliflower, and zucchini. You can use a spiralizer or a julienne peeler to create “noodles” out of these vegetables, or simply chop them into small pieces and roast or sauté them as a side dish.
Spend more time in the kitchen:
One of the best ways to lower your carb intake is to prepare your own meals at home. This way, you have control over the ingredients that go into your dishes and can choose low-carb options whenever possible. Not only will this help you lower your carb intake, but it can also save you money and help you eat healthier overall.
By making these simple swaps and spending more time in the kitchen, you can effectively lower your carbohydrate intake and improve your overall health. Remember to focus on whole, unprocessed foods and to listen to your body’s hunger and satiety cues. With a little planning and effort, you can easily incorporate these changes into your daily routine and enjoy the benefits of a lower-carb diet.
Healthy Hugs, Sheri Burke – RHN specializing in Bariatric Nutrition
About the Author: Sheri Burkeis a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.
I know just how many of my bariatric clients have tried to exercise their way to a healthier place. They would hit the gym for two hours a day, 6 days a week. What do you think happens when you exercise for two hours a day?
You get hungry …. very hungry! You may need to eat a bit more to satisfy your hunger. Your body is sore… really, really sore. When your body is sore, you could have some inflammation and when inflamed, you retain fluids to cushion those sore areas.
So here they are, exercising two hours a day and gaining a pound or two. Talk about a frustrating situation.
Another scenario goes: my clients are exercising 2 hours a day, trying to lose weight and get healthy, and they get injured and have to stop all exercise.
I do not recommend committing to two hours of exercise each day. Jumping into a program like this will 1/ cause injuries 2/ cause burnout
First of all, why do you want to get active after bariatric surgery? Don’t you want to save your bone mass? Don’t you want to save your muscle mass? If you don’t use it, you will lose it. It’s not just an expression. It’s the reality.
Exercise is one of those lifestyle changes that I talk about with every client. We do not exercise for weight loss. We exercise for good physical, emotional and mental health. We cannot exercise our way to weight loss. We eat our way to weight loss BUT, exercise keeps us healthy in the process.
So what’s the deal? How do you get active? Here are some of my biggest tips to get active and stay active.
1/ find an activity that you like to do
2/ create a space in your day that is convenient.
3/ be realistic – in the beginning 3 x a week is sufficient
4/ consistency trumps intensity
5/ don’t “negotiate” with yourself. If you plan on exercising, just do it.
6/ mix it up. If you are feeling bored, change your routine.
7/ create exercise goals
8/ treat yourself to small gifts when you reach those goals
9/ be accountable to a best friend, spouse, or workout group
10/ don’t allow a few days of inactivity to let you fall off the cliff.
I wish I had the magic pill to make exercise something you love and want to do. I can say that if you just keep doing it, the magic DOES happen. It just takes time and more time.
What are you going to do to get active and stay active? Send me an email with your “get active plan”. I would love to read it and encourage you to stay the course.
About the Author: Sheri Burkeis a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.
Old buzz words = Atkins, Keto, Paleo, Mediterranean, Opti fast, Weight Watchers, Vegan, Vegetarian.
New buzz word = High Protein Diet
Yes, folks, it’s all about the protein today. Will this also go out of fashion? Maybe, Probably? If we look to the past, we can see what the future holds. I think that it will change again and we will all make a “hard left turn”. But, in the meantime, high-protein diets make a lot of scientific sense.
If you dig deep into the studies and understand from a biological standpoint just “why” we are on the protein train, it will make a whole lot of sense.
Low blood sugars = low insulin levels.
We are striving for lowered insulin levels.
If you just remember this point, a high protein, moderate healthy fat, and low carbohydrate intake is what we are currently striving for.
What does a high-protein diet look like? If you focus each meal/ snack around your intake of protein, you won’t have to work too hard to meet your protein goal.
What is your protein goal to stay healthy? Here is an equation to help you work it out.
Your goal weight, multiplied by .36 = grams of protein.
150 x .36 = 54 grams of protein per day.
This is an average. Remember, we are biochemical individuals. For men, add a bit more due to increased muscle mass. Are you very active? Add some more grams to your day. Injured? Recovering? Illness? The same rules apply. Protein is your “building block”.
We are not computers. Some days we will hit our protein goals, some days we won’t. Our bodies know exactly what to do.
At the beginning of our bariatric journey, it will be difficult to be able to eat 60 grams of protein. You won’t be able to do it in 1 sitting. What about splitting it up between 3 or 4 meals. What would that look like? Let’s look at some specific foods and the amount of protein they contain:
2 eggs = 12 grams
½ chicken breast (4 ounces) = 31 grams
½ can of tuna = 15 grams
½ cup of Greek yogurt = 10 grams
½ cup of cottage cheese = 12 grams
Fish filet (4 ounces) = 25 grams
Cheese (1 ounce) = 7 grams
Almonds ¼ cup – 4 grams
Notice how I didn’t mention “protein shakes or supplements”?
Want to know why?
Protein shakes are not healthy food. I don’t consider them “whole, live, fresh, natural, good quality food. They are a lab-manufactured item that we use before surgery for a few weeks and a month to two months post-surgery. These shakes are a tool to get us prepped for surgery and to help us get in some protein after surgery.
Once you have enough space in your new bariatric tool, it’s best to switch off of them and replace them with REAL FOOD. Sure, they contain some protein in the form of whey protein, pea protein, hemp protein etc., but they also contain a lot of things that we don’t want to be consuming such as artificial colors, artificial flavors, artificial sweeteners, emulsifiers, stabilizers, etc., etc.
Remember, real food for the win.
What I have learned is that for me, and my biochemical individuality, I feel fuller for a longer period following this style of diet. When I eat a lot of processed carbs, I feel bad. My body feels bad. My head feels bad.
Let’s all tune into our bodies and ask ourselves, how does this food make me feel? Am I craving a salad? Does fish sound like a good idea? What if I add some avocado to my scrambled eggs? Will it keep me more satisfied?
If you have protein questions, reach out to me. I’m right here behind my screen and I would love to help you navigate all of this.
Healthy Hugs,
About the Author: Sheri Burkeis a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.
Recently I participated in a bariatric event in Costa Mesa, California where I gifted a QR code to all attendees. The QR code when scanned, pulled up 20 bariatric-friendly recipes. All the recipes are high in protein, low in carbohydrates, and the perfect portion for the smaller bariatric pouch.
Today, I want to gift all of you who read my blog with these recipes.
Enjoy, and if you make any of my recipes, tag me on social media or send me a picture of your dish. It’s so much fun for me to see my recipes come alive.
About the Author: Sheri Burkeis a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.
