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Sheri’s Slim Down Summer Plan – Bariatric Edition

Hey to all of you!  I have a gift for you today!!  It’s my “Summer Slim Down” one week program.  But first, I want to discuss exercise for a moment.


We are mid-summer and what a terrific time to get outdoors and get moving.  I know that a lot of you are dealing with soaring temperatures but what about getting indoors and moving?  


I am from Quebec, Canada.  I know what difficult temperatures mean.  In the winter when the temps are WAY below zero, I move my workouts indoors.  I hit the treadmill, weights, spin classes, yoga etc. from the comfort of my home, or from a local fitness center. 


In the summer, I love to take my workouts outside.  Spring and Fall can be complicated so I just go with the flow – sometimes indoors, sometimes outdoors.


What I really want to say is that weather shouldn’t stop us from getting in some movement each day.  It’s hot, so I stop moving? Noooo –  Inactivity is not productive post-bariatric surgery.  Movement is key.  I like to call it “motion-lotion”.  Doesn’t mean we need to run a 5K in 25 minutes.  I just means to put yourself first and take 20 minutes a day to go for a walk, do some stretching, lift something heavy, play some baseball, do some gardening. 


Keep moving and your body will thank you.


Now, let’s get into the nitty-gritty of this email.  I see some of you on our closed support group fighting a bit of regain, or having trouble moving the scale in the right direction.  I want to give you all a big e-hug.  Weight loss is HARD.  We need to keep pushing, pushing, pushing.  One foot in front of the other.  If we stall out for too long, it means we need to change something up! 


If you are at the beginning of your journey and stalled, this is normal.  Just keep following your post-op rules and the scale will move again. If you are 7 months post op and stuck for more than a week or two, it’s time to SHAKE THINGS UP.  I want you to give my “summer slim down” a try. 


If you plan on “semi-following” my plan, you will get mediocre results.  If you really DIG-IN and do it like I propose, you will break your stall and lose some weight.


If you don’t like the foods I have chosen, then swap them out for something you do like.  For example, if you don’t like eggs, switch them for yogurt. If you don’t like yogurt, switch if for cottage cheese.  If you don’t like fish, switch it for chicken.  You don’t need my permission.


Welcome to “Sheri’s Summer Slim-Down”.  This is a low-carb menu, with recipes, a shopping list, and macronutrient breakdowns.  I’ve created this for my bariatric clients and the recipes are made with the smaller, bariatric pouch in mind.  

To simplify life, I’ve made the recipes for “one person only”.  Double the recipes for less prepping/ cooking.

One thing that I really love doing is “simplifying food prep, and cooking”, especially during the summer months.  Food waste is also something I try to always avoid.

We will make extra food at dinner and have that for the next day at lunch.  In reality, you will only be cooking once a day.  Breakfast recipes are so simple that you will be in and out of the kitchen in 5 to 10 minutes.

Do you want to break a stall – then dive into my menu and let’s do this!

Let me know how it goes.

Sheri Burke – your RHN specializing in bariatric nutrition.


So, who’s on board?  




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.

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