Category: Bariatrics

What started with a BANG …..

You reach out to me, we talk about the bariatric journey but we focus more on the logistics:

• How do I know I qualify for bariatric surgery?
• Now that I’ve qualified, how do I decide to have weight loss surgery?
• Now that I’ve decided to have the sleeve (or bypass etc.), how do I go about scheduling?
• What dates are available?
• How many nights will I spend in Mexico?
• When do my flights need to arrive and depart?
• Can I bring a guest?
• Can I come alone?
• Who will collect me at the airport?
• Which hotel will I stay in?
• Talk to me about my pre-operative diet.
• Do I require a passport?

These are just a few of the questions I answer daily.  You get it.  You’ve all been there.  It’s the nervousness and excitement of embarking on this bariatric journey.  It’s the joy of having decided to take your health into your own hands and committing to weight loss for several reasons:

• You want to feel better.
• You want to look better.
• You want to stop taking medications for a metabolic illness.
• You want your back, knees, feet, and ankles to stop aching.
• You want to exercise more.
• You want to eat in a much healthier way.
• You want to change your lifestyle.

I am here to help you accomplish all of these goals.

You are super motivated.  You are ready for everything in front of you.

Post-surgery we start the journey of “what, how, and when to eat”.  It’s your new reality and you are doing great.

One month passes, two months, three months, six months …. Your motivation starts to fade.  What harm can one cookie do?  Why not have that popcorn?  I’m going to add some rice back to my diet.

I know, I know – I am not into demonizing foods or food-shaming anybody but you are only ½ way to your weight loss goal.  Why not take it ALL THE WAY and get to that goal?

Help me to help you to get motivated to jump back on the bus to lose weight.  Don’t help yourself stall out your weight loss.

The time for “moderation” is almost there … but you are not there yet.

KEEP GOING, PLEASE.  GO ALL THE WAY…. And then we can discuss “moderation”.

Life is full of ups and downs. When motivation fades and bad habits creep in, it can be hard to get back on track. Going back to the basics can be a great way to regain motivation and get back on the path to success. (go back to your basic diet of protein and veg).

First, it’s important to take a step back and think about why you set your goals in the first place. What were you trying to achieve? What was the end goal? Reminding yourself of your long-term goals and why they’re important can help you stay focused and motivated. (go back and review the reasons WHY you had weight loss surgery in the first place).

Second, break down your goals into smaller, manageable tasks. It can be overwhelming to try to tackle a big goal all at once, so breaking it down into smaller tasks can make the whole process more manageable.

Once you have the small tasks in place, set up a plan and timeline for completing them. (instead of the “I want to lose X amount of pounds”, break it down into 5 steps.  First 20 pounds, second 20 pounds, etc.).

Third, focus on building good habits and setting routines. Routines provide structure and help to keep you on track. Schedule time for the activities that help you reach your goals and try to stick to it. This will help to create a habit of taking action toward your goals. (write it down – I am going to go to bed at this time and wake up at that time.  I am going to exercise 3 times a week).

Fourth, reward yourself for progress. Acknowledge the small victories and celebrate your successes. (Go buy yourself a new pair of pants or get a massage).

Get back on the weight loss bus again and go all the way to the finish line.  If you need some motivation, reach out to me, please.  I am always here for my clients and I want to see each one of you succeed.

Let’s do this.

Healthy Hugs,

Nutritional buzz-word Protein

… and how to increase it in your diet.

“Protein” is the buzzword when it comes to nutrition today.  We hear it everywhere we turn, “eat more protein”.

Makes total sense but how difficult is it really to eat more protein?

I pretty much hit my goals, or so I think I do.  Yesterday I did a little count in my head of how I was doing throughout the day.  I am not overly obsessed with counting grams of protein. I just make it a part of my regular diet eating a portion of protein at each meal.

I started my day with coffee and a splash of cream = 0 grams of protein.

I ate at noon.  I had tahini bread with two slices of bacon, avocado and tomato = 17 grams of protein.

I made a shake at 3 pm = 10 grams of protein.

For dinner, I made a skillet lasagna for the family.  I had a bite or two of the noodles but I focused on the meat sauce and cheese mostly and I had a salad on the side = 10 grams of protein.

That means I was under 40 grams of protein for the day and I also had a workout that required lifting heavy weights for a moderate amount of time.

Should I panic?  Absolutely not. Our bodies know exactly what to do.  Today I will just go along my merry way and make sure to include a source of protein at each meal.  It becomes a habit.

I don’t eat plates of pasta or rice-based dishes or large sandwiches on a regular basis.  I eat more eggs for breakfast, tuna salads for lunch, and chicken/ fish or meat for dinner with veg.

We are always trying to improve our diets.  We are striving to eat better, eat smarter, and eat a diet that serves us in a way to increase our energy.

My point here is to let you know that you won’t always hit your protein goals or macro goals.  Some days you will and some days you won’t.  Try your best and allow room for some movement.

When my diet is “off” for a few days, my body feels it.  I feel lousy and I get back on plan.  That’s what happens when you figure out what the correct diet for your biochemical individuality is.

Not everyone wants or feels best on a high-protein diet.  There are vegetarians and vegans out there absolutely thriving on their diet and lifestyle.

My personal diet focuses on protein plus veg, a tiny bit of fruit, nuts, seeds, and high-quality dairy products.  That’s ME.  You may be different and that’s perfectly fine.

For today’s blog, I am focusing on how to increase protein intake in your current diet.  Here are some suggestions.

1. Eat more lean meats: Chicken, turkey, and fish are all good sources of protein. You can also try less common meats like venison or bison, which are lean and high in protein.

2. Include beans and legumes in your diet: These plant-based proteins are rich in fiber and nutrients. Examples include lentils, chickpeas, and black beans.

3. Add protein-rich vegetables to your meals: Some vegetables, such as spinach and broccoli, are high in protein. You can also try adding protein-rich vegetables to your meals, such as edamame or peas.

4. Snack on protein-rich foods: Instead of reaching for chips or candy, opt for protein-rich snacks like nuts, seeds, yogurt, eggs, or cottage cheese.

5. Use protein powders: If you struggle to get enough protein from whole foods, consider using a protein powder as a supplement. There are many types to choose from, including whey, casein, and plant-based options like pea or rice protein.

Remember to always aim for a balanced diet that includes a variety of protein sources. It’s also important to listen to your body and pay attention to how you feel after eating different types of protein.

Some people may have sensitivities or allergies to certain types of protein, so it’s always a good idea to pay attention to your body’s reactions.

My body hates beans and legumes.  I am unable to eat them.  I have been like this since I was 10 years old.  I can handle a bite or two and that is it.  I learned to listen to my body and I eliminated them from my diet.  It’s not worth feeling bad for two days after eating them.  That’s just me.

Make a mental note of how you feel with an increased protein intake.  Remember, we are biochemical individuals and what works for some of us doesn’t necessarily work for all of us.

Find what works for you and be flexible because it may change throughout your lifecycle.

Healthy Hugs,

Hey folks.  Let’s welcome 2023 together.

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.

1.  What’s your “start date”?
2. What are your goals?
3. 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,