March 2018 - Bariatric Food Expert

Bring to the table win-win survival strategies to ensure proactive domination. At the end of the day, going forward, a new normal that has evolved from generation.
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March 24, 2018by admin0

We all have em’ – Sugar Cravings … so what can we do to beat them ?  How can we win the war against sugar and come out on top?

It can be a hard battle that a lot of us struggle with on a daily basis but there are ways to win so let’s discuss them and gain control.

There is no magic and it takes an effort but if you really want to beat the “sugar monster” keep reading to learn practical tips to conquer your sugary tastes.

Do something different

Sometimes we get accustomed to completing certain actions at specific times of the day.  Your sugar craving may just be a habit.  It’s very common / call it that “afternoon sugary coffee” or “the blueberry muffin” you buy at work.  The next time you find yourself wanting a sugary pastry, stop and think about it for a moment.  Ask yourself “what time of day is it”? Could it be a habit that you can change by taking a walk or brushing your teeth?  if it’s true hungry, treat yourself to some greek yogurt with a handful of berries.  Try identifying your food triggers and then create yourself some new habits into your life.

Eat sufficient calories throughout the day.

When we are trying to lose weight and we have reduced our caloric intake, our bodies can fight against us and give us cravings for high calorie foods – AKA chocolate and candies….

Increase your healthy fat intake

It’s so important for overall health to eat more healthy fats – in addition healthy fat will help keep us satisfied for a longer time period.  Often it can be hunger that makes us want to eat sugary carby snacks.  Fill up on healthy protein and fats to keep the sugar monster away for longer periods of time.

Stay Hydrated

I know you’ve heard this before but sometimes when you feel hungry, you may just be thirsty.  Drink up and then see how you feel 20 minutes later.  If you are still feeling a bit hungry, grab some nuts and a slice of avocado or a snack that’s higher in protein and fats.  If you feed a sugar craving with sugar, it starts a rollercoaster effect and it’s hard to get off that ride.

Challenge yourself to zero sugar

At times we just need to stop and commit to something 100% – this can be the fastest way to win against  your sugar monster.  Starting a Keto Plan can be the quickest way to give up sugar, improve energy levels, lose those last 10 lbs before summer and much more !  You can google about Keto Plans or you can purchase the one below to reset yourself with accountability and tried and tested meal plans for 21 days / food logs/ recipes/ food swaps and shopping list.  This plan was designed for the bariatric patient in mind !  smaller portions created for those seeking weight loss and clarity.

KETOGENIC BARIATRIC PLAN

Intense sugar cravings can derail us when we are seeking to have control over our health.  Take steps to come up with a strategy that works for you so that when the “sugar monster” bites, you will know exactly what to do.

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 high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

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.

Stay motivated with Bariatric Wristbands – post your results online !


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March 6, 2018by admin0

Has your scale been stuck for a while ?

I know that you love your peanut butter banana smoothie every morning.  I also know that you love to see weight losses on the scale.  What if I told you that I wanted you to remove your peanut butter and banana from your protein shake and exchange it for some chia seeds and some raspberries.  Would you hate me ?  You wouldn’t hate me for long if the scale started moving again.  Carbs are very confusing – and we need to discuss fruit when we discuss carbs because fruit is a carb.  Let’s get into it … 

Can I even eat fruit post surgery ?

Sure, fruit is super healthy and it’s right up there with vegetables BUT it depends on which fruits you are eating and exactly where you are in your bariatric journey.  If you are close to a year post surgery and you have not reached your weight loss goal yet, you don’t want to be eating bananas with peanut butter.  That’s not going to promote weight loss.  

Sure, fruit is packed with minerals and vitamins and tons of fiber but some fruit is also packed with tons of carbohydrates.  We need to be watching out and tracking our carbs in order to lose the weight we need to lose.  Stick to low sugar berries like raspberries which are low in carbohydrates, high in fiber, and super satisfying.  Add them to your greek yogurt or sprinkle them with stevia and almond milk for a quick sweet treat.  Other options are blackberries, strawberries and blueberries.

My best advice is to not add the peanut butter and banana to your protein shake if you are actively in the weight loss phase.  Save that banana for when you have reached your goals and for now reach for the berries and veggies.  For a super high quality shake, grab your Bariatric Food Expert Vanilla Protein Powder and add it to a blender with some almond milk, a handful of raspberries, a tablespoon of chia seeds, and a bit of stevia for extra sweetness.  Drink Up !

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

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

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.

Stay motivated with Bariatric Wristbands – post your results online !


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March 2, 2018by admin0

What is considered a “soft food” post bariatric surgery ?  Well it’s actually a medical term and it means that you should be able to mash “said food” with a fork and turn it into the consistency of baby food (i.e., applesauce).  When you are told to be on a soft food diet post bariatric surgery, you are looking for foods which have the consistency of mushy applesauce – so why do I get so many emails asking me if  pizza is considered a soft food or hamburger buns or french fries ?  

I am able to take chicken breasts and put in on the stove with some canned tomatoes and simmer them until they are almost like a gentle sauce.  Now this chicken can be mashed with your fork into the texture of baby food.  I am also able to take some cottage cheese with stevia and canned peaches and mash those into a mush too.  Canned beans can be turned into refried beans which also fits into the applesauce consistency.  Avocado can be mushed up with your fork and turned into guacamole.  See how it can be done?

Please pay attention to your post op rules as not behaving can delay your healing time and cause post surgery issues. 

If you have questions – reach out to the Experts at Bariatric Food Expert !

 About the author:  Sheri Burke is an RHN – Registered Holistic Nutritionist who has been supporting bariatric clients for over a decade.  She also coordinates bariatric surgical procedures and assists clients both pre.surgery and post.surgery to ensure that they follow bariatric guidelines and have the nutritional information they require for short term and long term success.  When not working, she can be found in the kitchen with her husband and two teens cooking up a nutritional storm.

If you are looking for high quality Bariatric Protein Supplements Plant Based Bariatric Protein

Ready for a Bariatric Detox : 10 Day Bariatric Detox 

If you have a re-gain or a stall, you can reach out to the “Bariatric Food Experts” for the Bariatric Reset Program.

Interested in Low Carb / High Fat ?  reach out for the Bariatric Keto Program.

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.

Stay motivated with Bariatric Wristbands – post your results online !